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
Julia Clancy

As lead recipe developer for EatingWell, Julia Clancy developed and tested recipes contributed by featured chefs and content creators as well as developing original recipes, two of which were featured as cover recipes. She wrote and edited all types of content for EatingWell and managed their library of cookbooks and other publications.

EatingWell's Editorial Guidelines
Updated on April 18, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Breana Lai Killeen, M.P.H., RD
A portrait of Breana Killeen, M.P.H., RD
Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
tofu Poke
Prep Time:
30 mins
Total Time:
30 mins
Servings:
4
Yield:
4 servings
Nutrition Profile:
High-Calcium Bone-Health Dairy-Free Healthy Aging Healthy Immunity Vegan Vegetarian Egg-Free Gluten-Free Low-Calorie
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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

  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.

Originally appeared: EatingWell Magazine, July/August 2018

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.

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