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Tofu Poke Bowl: Healthy Poke with Tofu

  • Author: Seonkyoung Longest


  • 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!)


  1. 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.
  2. Combine soy sauce, sesame oil, salt, sesame seeds, red pepper flakes, and msg in a mixing bowl. 
  3. 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!