Tofu Poke Bowl [Vegan]

Tofu Poke Bowl [Vegan]

This easy, healthy recipe won't take you all evening to prepare. Even if you're not vegan, you'll love this plant-based twist on the traditional Hawaiian poke. Instead of using raw fish, you will be using extra-firm tofu. This tofu poke bowl will excite your tastebuds with a combination of various flavors. Pea shoots and peanuts add extra crunch to this vegetable bowl. If you would like to add extra fiber to this meal, serve over brown rice instead of zucchini noodles.*


Prep Time: 30 Minutes | Total Time: 30 Minutes


  • 3/4 cup thinly sliced scallion greens

  • 1/4 cup reduced-sodium tamari

  • 1 1/2 tablespoons mirin

  • 1 1/2 tablespoons toasted (dark) sesame oil

  • 1 1/2 tablespoons toasted sesame seeds

  • 2 teaspoons grated fresh ginger

  • 1/2 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

  • 1/4 cup toasted chopped peanuts

  • 1/4 cup chopped fresh basil


  1. Whisk together in a medium bowl; scallion greens, tamari, mirin, oil, sesame seeds, ginger and crushed red pepper.

  2. In a small bowl, set aside 2 tablespoons of the sauce.

  3. Add tofu to the medium bowl and gently toss.

  4. In a large bowl, mix zucchini noodles and vinegar.

  5. 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.

  6. Drizzle with the reserved sauce and enjoy!


Serving size: 3 cups

Per serving: 262 calories | 15 g fat (2 g sat) | 5 g fiber | 19 g carb |16 g protein | 5 mcg folate | 0 mg cholesterol | 9 g sugars | 10,533 IU vitamin A | 30 mg vitamin C | 306 mg calcium | 4 mg iron | 800 mg sodium | 601 mg potassium

Nutrition Bonus: Vitamin A (211% daily value) | Vitamin C (50% dv) | Calcium (31% dv) | Iron (22% dv)

*This is simply a healthy recipe to enjoy if you're trying to incorporate more vegan meals into your current diet or if you're in the maintenance phase. This meal is not recommended if you are trying to lose weight on the Smart for Life diet due to sesame oil, sesame seeds, and nuts.


Tofu Poke Bowl [Vegan]

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