Smoked Tofu Poke Bowl: Fast, Fresh & Nutritious
This smoked tofu poke bowl is a colourful, nourishing meal that’s great for busy days. It has fluffy basmati rice, crisp cucumber, sweet carrot, fresh salad, and sweet & chilli sauce. Add an egg and some soy sauce for a filling meal that comes together quickly.
Nutrition
- Calories 396kcal 106kcal
- Fat 8.5g 2.3g
- Carbs 58.6g 15.7g
- Protein 20.5g 5.5g
- Fibre 3.9g 1.0g
Ingredients
- Main Recipe
On the Top
Spoon measurements may change based on how you scoop the ingredients.
For the most accurate results and nutrition info, it’s best to use grams.
Method
Why I Like this Recipe
This poke bowl is my favourite when I want something quick, healthy, and full of colour. The smoked tofu, crisp veggies, and sweet & sour sauce make every bite delicious. It’s perfect for lunch, dinner, or meal prep.
Tips and Variations
- Try brown rice or quinoa instead of basmati rice for more fibre.
- Add avocado for extra creaminess and healthy fats.
- Use teriyaki or sesame dressing for a different flavour.
- Want more protein? Toss in some edamame beans or chickpeas.
- For a low-carb version, serve everything over shredded lettuce instead of rice.
- Top your bowl with sesame seeds or nori flakes for more crunch and umami.
- Serve it chilled for a refreshing summer meal or warm for a cosy dinner.
Meal Storage
If you have leftovers, store them in an airtight container in the fridge for up to 2 days. Keep the sauce separate so the veggies and rice stay fresh. Tofu tastes best eaten fresh, as it can lose some of its smoky flavour if kept too long.
Freezer tips
Frequently Asked Questions
Yes. Just skip the egg or use marinated tofu or edamame for a plant-based protein option.
Absolutely. Sushi rice, jasmine rice, or brown rice all work well in this poke bowl.
Yes, you can prepare the rice and toppings ahead of time, but keep the dressing separate. Put everything together just before eating to keep it fresh.
Slice the vegetables fresh and store them separately in airtight containers. Add them just before serving for the best crunch.
Smoked tofu adds flavour, but you can use plain tofu and marinate it in soy sauce, sesame oil, or your favourite dressing.
Closing Note
Fresh, crunchy, and full of smoky flavour. This tofu poke bowl is a quick, healthy meal that works well for lunch, dinner, or meal prep. For another fresh lunch idea, try fresh couscous salad with chickpeas, cucumber and feta.
- 💪 High Protein
- 🪶 Low Fat
- ⏱️ Ready in 30
- 🚫 Not Freezer Friendly
Reviews
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