Tofu Poke Bowl: Healthy Poke with Tofu!
Making a healthy poke bowl is easy. Today, I’m going to share how to make a poke bowl with marinated tofu, onions & sea asparagus. It is healthy, delicious, quick & easy to make! Wait, wait! you might think, “I can’t make this recipe cuz I don’t have sea asparagus.” I will walk you through how to achieve this delicious & healthy recipe even without sea asparagus, so make sure to grab this tofu poke bowl recipe!
Traditionally, poke is a fresh raw-fish chunk salad that is very popular in Hawai’i. This healthy version substitutes tofu for traditional raw fish. I’ve been craving poke from day 1. I moved to Hawai’i and luckily found this tofu poke from Tamura.
BTW, if you want to explore a real delicious poke, make sure to get it from Tamura (grocery store) or Foodland (grocery store). Seriously, they have the BEST poke on the island! But if you have a craving for poke in the mainland or elsewhere, try this tofu poke bowl recipe. Tofu replaces fish in this easy-to-make, healthy poke recipe.
Are we ready? Let’s get started!
Slice 1/4 of sweet onion (you can use any other onions too) thinly. Place sliced onion into ice water and let it sit for 5 to 10 minutes. This way, we can reduce pungent raw onion flavor, giving a refreshing crunch bite.
Add poke marinate sauce in a large mixing bowl and mix until all of the ingredients are combined well and thickened.
- 1 tbsp tamari soy sauce or regular soy sauce
- 1 tbsp sesame oil
- A pinch of salt (add 1/2 tsp salt if you’re using cucumber not using sea asparagus or seaweed)
- 1/2 tsp sesame seeds
- 1/4 tsp red pepper flakes
- 1/4 tsp msg or mushroom powder
Slice tofu into bite-size chunks. (poke means chunk in Hawaiian) I’m using 12 oz of fried tofu, but you can use a block of an extra firm to firm tofu.
Drain onion and tap dry on a paper towel. Add tofu, onion, and a handful of sea asparagus into a mixing bowl and give it a toss.
If you can’t find sea asparagus, you could use any re-hydrated seaweed like dolce, moss, hijiki, or wakame. Also, the seaweed salad from the sushi corner in a grocery store will work too. If you don’t want to use seaweed, you can use cucumber for the crunch bites, delicious!
Transfer to an air-tight container and place in a refrigerator at least overnight before serving is the best way to serve this tofu poke. But if you can’t wait, it’s ok to serve right away as well. This poke will last 7 days in a fridge.
Enjoy with warm cooked white, brown, or hapa (half & half of white & brown) rice!
Tofu Poke Bowl: Healthy Poke with Tofu
Ingredients
- 1/4 of white or yellow onion, thinly sliced
- 1 tbsp tamari soy sauce or regular soy sauce
- 1 tbsp sesame oil
- A pinch of salt
- 1/2 tsp sesame seeds
- 1/4 tsp red pepper flakes
- 1/4 tsp msg or mushroom powder
- 12 oz fried tofu, sliced into bite-size chunks
- 1 to 2 oz sea asparagus, rehydrated dolce, moss, hijiki, or wakame (cucumber is a great substitute too!)
Instructions
- Place sliced onions into ice water and let it sit for 5 to 10 minutes. This way we can reduce the pungent raw onion flavor, and it will give a refreshing crunch bite.
- Combine soy sauce, sesame oil, salt, sesame seeds, red pepper flakes, and msg in a mixing bowl.
- Drain onion and tap dry on a paper towel. Add tofu, onion, and sea asparagus into a mixing bowl and give it a toss. Transfer to an air-tight container and place in a refrigerator at least overnight before serving. This poke will last 7 days in a refrigerator. Enjoy with warm cooked rice!
https://seonkyounglongest.com/plant-based-banh-mi/
1 comment
Any umami mushroom powder will work! I personally like shiitake mushroom powder, but blend ones are great too!