Recipe: Tofu Poke Bowl

This tofu poke bowl is a delicious and nutritious plant-based meal, containing tofu and wholegrains for phytonutrients and a variety of coloured vegetables for different vitamins and minerals. It makes 2 serves. This recipe is shared from BioConcepts patient booklet – “Finding Magic in Menopause”.

Ingredients

Tofu Poke

1 cup tamari, coconut aminos or soy sauce

1 tbsp lime juice

1 tsp sesame oil

2 cloves garlic, smashed and finely chopped or finely

grated

1 inch piece ginger, peeled and finely chopped or grated

400g block organic tofu, firm or extra firm

Bowl Filling

1 cucumber, sliced

3 – 4 radishes, sliced

1 red cabbage, shredded

1 avocado, diced or sliced

1 tbsp sesame seeds, toasted or black

2 spring onions, white and green parts, sliced thinly

1/3 cup coriander, roughly chopped

1 ½ cups cooked brown rice or quinoa

Method

1. Prepare the tofu by draining it and cutting it in half through the length of the block (so the block halves in depth). Place each piece side by side between a clean cloth or paper towels and place something heavy on top (such as a frying pan or saucepan) to gently press down and soak up some of the moisture. Then dice the tofu into 1 centimetre cubes.
2. Marinate the tofu in a medium bowl or shallow dish by combining the tamari, lime juice, sesame oil, garlic and ginger. Toss in the tofu and let it sit for 10 minutes.
3. Prep the remaining ingredients for the bowl filling, then assemble your bowls.