Tofu Poke


This fast vegan version of poke (the traditional Hawaiian salad of diced raw fish tossed in a soy-sesame sauce) swaps in extra-firm tofu for fish while loading your bowl with vegetables and crunchy toppers like pea shoots and peanuts. Serve over brown rice instead of the zucchini noodles to add a hearty boost of fiber.

tofu Poke
Prep Time:
30 mins
Total Time:
30 mins
4 servings


  • ¾ cup thinly sliced scallion greens

  • ¼ cup reduced-sodium tamari

  • 1 ½ tablespoons mirin

  • 1 ½ tablespoons toasted (dark) sesame oil

  • 1 tablespoon toasted sesame seeds

  • 2 teaspoons grated fresh ginger

  • ½ teaspoon crushed red pepper (Optional)

  • 1 (12 ounce) package extra-firm tofu, drained and cut into 1/2-inch pieces

  • 4 cups zucchini noodles

  • 2 tablespoons rice vinegar

  • 2 cups shredded carrots

  • 2 cups pea shoots

  • ¼ cup toasted chopped peanuts

  • ¼ cup chopped fresh basil


  1. Whisk scallion greens, tamari, mirin, oil, sesame seeds, ginger and crushed red pepper, if using, in a medium bowl. Set aside 2 tablespoons of the sauce in a small bowl. Add tofu to the sauce in the medium bowl and gently toss to coat.

  2. Combine zucchini noodles and vinegar in a large bowl. Divide among 4 bowls and top each with 3/4 cup tofu, 1/2 cup each carrots and pea shoots, and 1 tablespoon each peanuts and basil. Drizzle with the reserved sauce and serve.

Nutrition Facts (per serving)

262 Calories
16g Fat
19g Carbs
16g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 3 cups
Calories 262
% Daily Value *
Total Carbohydrate 19g 7%
Dietary Fiber 5g 19%
Total Sugars 9g
Protein 16g 32%
Total Fat 16g 20%
Saturated Fat 2g 12%
Vitamin A 10533IU 211%
Vitamin C 31mg 34%
Folate 5mcg 1%
Sodium 800mg 35%
Calcium 306mg 24%
Iron 4mg 22%
Magnesium 78mg 19%
Potassium 601mg 13%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Related Articles