Name: Tofu Poke
Prep time: 30 min
Total time: 30 min
Ingredients: 0.75 cup thinly sliced scallion greens; 0.25 cup reduced-sodium tamari; 1.5 tablespoons mirin; 1.5 tablespoons toasted (dark) sesame oil; 1 tablespoon toasted sesame seeds; 2 teaspoons grated fresh ginger; 0.5 teaspoon crushed red pepper; 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; 0.25 cup toasted chopped peanuts; 0.25 cup chopped fresh basil

Tofu Poke

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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.

By Julia Clancy

Updated on June 21, 2018

Prep Time:

30 mins

Total Time:

30 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Low-Calorie Dairy-Free Egg Free Gluten-Free Vegetarian Vegan High Calcium Bone Health Healthy Aging Healthy Immunity Low Added Sugars

Jump to Nutrition Facts

Ingredients

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

Directions

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.
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.