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Tofu Poke Bowl

Poke (po-kay) bowls are a traditional hawaiian dish made from rice, a protein, and a selection of fresh and pickled veg.  The variety in poke bowls makes them interesting to eat, and they are also packed with a wide range of essential nutrients and prebiotics.  This recipe is one of our favourites:

Ingredients (Makes 2 Poke Bowls)

  • 2 cups of brown or black rice (black rice is a great source of magnesium).
  • 1 vegetable stock cube.
  • 450g of firm organic tofu – sesame flavoured.
  • 1 red onion thinly sliced.
  • 1 carrot cut into half moon slices.
  • 1 cucumber cut into half moon slices.
  • 1 bunch of choy sum (asian greens).
  • 1 bunch of shallots.
  • 1 bunch of fresh coriander.
  • 2 tbs of sesame seeds.
  • 4tbs of whole egg mayonnaise.
  • Tamari or soy sauce.
  • 2tbs of crispy shallots.
  • Cold pressed extra virgin coconut oil.
  • 1tsp of sesame oil.
  • Apple cider vinegar.


  1. Add the rice to a medium saucepan with water and the vegetable stock cube and cook until it has softened.
  2. Pickle the red onion by placing the onion slices into a bowl with the apple cider vinegar and a pinch of salt (use enough apple cider vinegar to cover the onion).
  3. Roughly chop the choy sum and coriander.
  4. Cut the carrot and cucumber length ways and then slice to form half moons.
  5. Thinly slice 2 shallots.
  6. In a small bowl combine the mayonnaise, a small amount of tamari sauce, the sesame oil, and a tbs of apple cider vinegar.
  7. Gently whisk the mayonnaise mix until the ingredients have combined to form a creamy dressing.
  8. Cut the tofu into 2cm cubes.
  9. Heat a tbs of coconut oil in a medium fry pan and add the tofu. Cook the tofu until it has formed a golden crisp on both sides.
  10. Remove the tofu from the pan and add the carrot and choy sum.  Cook the carrot and choy sum for 2 minutes – they should be warm but crunchy.
  11. Strain the rice and divide between two bowls.
  12. Place the tofu, carrot, cucumber, fresh shallots, pickled onion and choy sum around the rice.
  13. Drizzle the tamari mayonnaise over the tofu and veg.
  14. Sprinkle with sesame seeds and the fried shallots.
  15. Enjoy!

Want more recipe ideas?  Check out our delicious mexican stuffed sweet potato and warming thai curry recipes.

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