Plant Powered Poke Bowl
Lunch, DinnerElevate your taste experience with our delicious and nourishing Plant-Based Poke Bowl: marinated tofu, vibrant veggies, and zesty dressing.
Calories632kcal
Carbs50g
Protein29.7g
Fats35g
For Exercise DayPerformance Benefits
The rice or vegetable base in a poke bowl provides carbohydrates. Carbs help sustain energy levels, especially during physically demanding tasks or exercises. The inclusion of sources like avocado provides heart-healthy fats. Salmon and edamame beans are fantastic sources of high-quality protein, which is essential for muscle repair and growth post-exercise.
Health Benefits
Tofu poke bowls offer a plant-based protein source that supports muscle health and recovery, while their combination of nutrient-rich ingredients promotes heart health, digestive function, and overall well-being. Incorporating tofu poke bowls into your diet can provide a balanced, flavorful meal that contributes to your performance and nutritional goals.
Expert Tips
Be careful not to consume too close to exercise, as its high fibre and fat content will make it harder to digest
Equipment
- Large Bowl
- Pot
Ingredients
- 1/2 cup white sushi rice
- 232 g Tofu (1/2 block)
- 1/4 cucumber (thinly sliced)
- 2 radishes (thinly sliced)
- 1 avocado (thinly sliced)
- 1/4 cup edamame beans
- 1/4 cup mango (diced)
- 1 tsp sesame seeds
- 2 tbsp sriracha mayo optional
For the sauce:
- 1 garlic clove (minced)
- 1 tsp fresh ginger (grated or ginger paste)
- 2 tbsp soy sauce
- 1 tbsp sesame oil
- 2 tbsp rice vinegar
- 3 scallions (green onions , thinly sliced and white parts separated)
people
Instructions
- In a bowl, mix together minced garlic, grated ginger, soy sauce, lemon juice, oil, rice vinegar, and the white sections of the green onions. If you intend to use this as your dressing, keep half aside.
- Cut the tofu into 1-inch cubes, then add to the mixing bowl with the poke sauce. Stir to combine and let it marinate for 15 minutes.
- Once ready, place the tofu in an oven safe dish and roast for 40 mins @ 180 degrees
- Meanwhile, prepare the rice according to the instructions on the package.
- Divide the cooked rice into bowls and place the cooked tofu, sliced cucumber, radishes, edamame beans, avocado and mango on top.
- Drizzle with the reserved poke bowl sauce or sriracha mayo and sprinkle with sesame seeds. Use the green parts of the scallion to the top.
Nutrition
Serving: 1ServingsCalories: 632kcalCarbohydrates: 50gProtein: 29.7gFat: 35gSaturated Fat: 6gPolyunsaturated Fat: 11.3gMonounsaturated Fat: 13gTrans Fat: 0.0007gSodium: 1039mgPotassium: 986mgFiber: 11.1gSugar: 20.5gVitamin A: 1260ugVitamin C: 33mgCalcium: 882mgIron: 5.4mg
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