Vegan tofu poke bowl
A vegan poke bowl made with firm tofu, cooked quinoa and a generous base of lettuce, cucumber, red onion, mushrooms and carrot. Avocado provides unsaturated fat, while a sherry vinegar and fresh basil dressing enhances the vegetables without unnecessary calories, making this a fresh, filling dish that is quick to prepare.
At a glance
- Prep15 min
- Total15 min
- DifficultyEasy
Allergens
- Soya
Who this recipe is for
An 100% plant-based poke bowl with tofu, quinoa and mixed vegetables. It fits a weight-loss plan or a balanced vegetarian diet.
Ingredients
Step by step
- Wash and thoroughly drain the lettuce leaves, then arrange them in the bottom of a large bowl.
- Wash and slice or dice the cucumber, red onion and raw mushrooms; grate the carrot or cut it into fine strips.
- Arrange the vegetables neatly over the lettuce.
- Add the 70 g of cooked quinoa to one section of the bowl.
- Cut the tofu into bite-sized cubes. Add it as it is, marinate it for a few minutes first, or brown it in a non-stick pan with very little oil.
- Add the tofu to another section of the bowl, along with some diced avocado.
- Mix the sherry vinegar with chopped fresh basil and a pinch of salt in a glass, then drizzle it over the poke bowl just before serving.
Adaptations
How to change it depending on the day. Each change keeps the dish, it does not replace it.
If you prefer not to eat soy
Replace the tofu with cooked legumes such as chickpeas or edamame (if you tolerate legumes), or with seitan cubes if you do not have coeliac disease.
For a warm winter version
Lightly sauté the mushrooms and carrot with the tofu, and warm the quinoa before assembling the bowl over the leafy greens.
If you would like an extra crunchy topping
Add a teaspoon of toasted sesame seeds or pumpkin seeds on top (bear sesame allergy in mind if relevant).
What it provides
Tofu provides easily absorbed complete plant protein, while quinoa adds complex carbohydrates and fibre. The generous vegetable base provides volume, water, vitamins and minerals with low calorie density, helping promote fullness. Avocado completes the dish with heart-healthy monounsaturated fatty acids.
The dietitian's tip
Having cooked quinoa ready in the fridge (batch cooking) means you can assemble this poke bowl in under five minutes. Keeping the avocado portion in check is helpful if you are aiming for an energy deficit, as fats are energy-dense even when they are of excellent nutritional quality.
Discover more guidance in our weight-loss plan and in our guide to vegetarian diets. Other fresh, filling options: tuna poke bowl and mixed salad.
What a recipe is not
This recipe fits into a plan; it does not replace one. It cures nothing and it is not calculated for one particular person: the quantities are indicative and will need adjusting to your case.
If you have a medical condition, take medication or follow a prescribed diet, check with your doctor or your dietitian before changing anything.
Where this recipe comes from
The main guide
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