• HealthyNidhi

Asian Inspired Tofu Poke Bowl

Updated: Oct 7, 2019

I woke up with Hawaiian dreams on my mind. Actually to be honest I woke up with Southern California on my mind – which to me really means the sun, flip-flops, avocados and having access to every type of cuisine under the sun! This Poke Bowl recipe is what my dreams are made of, Asian Inspired Tofu Poke Bowl!!


Poke (pronounced po-kay) means “chunks” or “to slice or cut” in Hawaiian. Poke has been a staple in Hawaiian cuisine for centuries. Traditionally, a raw fish salad that is served as an appetizer, it consists of cubed Ahi tuna marinated in soy sauce and sesame. There are many versions of poke, and not all are necessarily made from seafood either; avocado poke anyone? Also, when it comes to seasonings, the sky is the limit. You can find poke seasoned with mayo, wasabi and even kimchi. Poke is everywhere in Hawaii, you can buy it at grocery stores, beach shacks and even at gas stations.


Besides poke, you can also find poke bowls in the Aloha state, and they are incredibly popular on the mainland, especially in New York and Los Angeles. Poke Bowls are easy and fun to make. It is also a great dish for entertaining. Set the ingredients on a table and have your guest make their own poke bowls. Here are a few ideas for the perfect DIY poke bar:

  • The Base: White rice, brown rice, quinoa, soba noodles, leafy greens

  • The Protein: Ahi tuna, salmon, hamachi, shrimp, crab, tofu

  • The Sauce: Soy sauce, ponzu sauce, shoyu

  • The Veggies: Avocado, bean sprouts, shelled edamame, sliced cucumbers, shaved radishes

  • The Spicy Element: Sliced jalapenos, sriracha sauce, wasabi

The Toppings:

  • chopped mango or pineapple

  • sliced pears

  • scallions

  • seaweed salad

  • pickled ginger

  • pickled onions

  • shredded carrots

  • chopped nuts

  • sesame seeds

All combinations are as per choice.


This Asian inspired Tofu poke recipe with ponzu sauce is the one I make most often at home. It is refreshing, healthy and packs lots of flavours! This Tofu Poke starts with – firm tofu. If you can find organic grade tofu at the market, go for it. Otherwise, any tofu works just as fine.

As my base, I use quinoa (because quinoa and I have a love affair). Then you pile up on veggies and fruits! Creamy avocados, sliced cucumbers, edamame, mango or pineapple! The combination of sweet and savory is AMAZING!! Then the toppings, you must have toppings! Sliced chilies, cilantro leaves, scallions, sesame seeds and crunchy nuts, yum!

Asian Inspired Tofu Poke Bowl

Serves: 4

Cooking time: 30 minutes

Preparation time: 30-40 minutes

Cuisine: Asian, Dinner

Author: HealthyNidhi


For the Quinoa:

3 cups of boiled quinoa (cooked the night before and cooled)

2 tablespoons of soy sauce/coconut aminos

Juice of half a lemon/ 2 tablespoons white rice vinegar

2 tablespoon of mint

For the Tofu:

500 grams of tofu

2 tablespoons of cornflour

Add ons:

1 cup pineapples chopped in chunks

1 cup shredded carrots

1 cup cherry tomatoes cut into halves

½ cup radishes thinly sliced

8 piece seaweed sheets ( Bibigo brand is preferred)

For the Dressing (also called ponzu)

2 teaspoons black sesame oil/or olive oil /coconut aminos (gf)/ tamari sauces (gf)

⅓ cup white rice vinegar/lemon juice

2 teaspoons clear honey

2 teaspoon black sesame oil/or olive oil

1 teaspoon paprika/Thai chilli ( or to taste)

Salt to taste ( in case soy sauce does not have salt)

1 teaspoon grated ginger

1 teaspoon finely chopped garlic (optional)

Toppings (as per choice)

2 tablespoons of roasted peanuts

1 tablespoon of black/brown sesame seeds

4 lemon wedges

2 tablespoons of mint

2 tablespoons of coriander



  1. Mix mint, lemon, soy sauce/coconut aminos (gluten free) in the quinoa and set aside.


  1. Sprinkle cornflour to coat and heat on a non-stick pan till the edges are brown and crispy. It may take 30 minutes.

  2. Wrap a tea towel to drain excess water.

  3. Sprinkle cornflour to coat and heat on a non-stick pan till the edges are brown and crispy. It may take 30 minutes.


  1. Mix all the ingredients of the sauce.

  2. Coconut aminos/soy sauce, white rice vinegar, mint, ginger, sesame oil, paprika, salt, honey and sesame seeds. Set aside.

How to Assemble the Poke Bowl:

  1. Divide the ingredients into 4 portions

  2. Put the herbed quinoa in the center of a bowl or a plate and assemble pineapple, cucumbers, tomatoes, crispy seaweeds, sliced radish, shredded carrots. Repeat for the other 3 bowls.

  3. Top it with crispy tofu.

  4. Pour the sauce over the tofu.

Sprinkle the topping of your choice.

  • Mint

  • Roasted crushed peanuts

  • Coriander

  • Sesame seeds

  • Lime wedges

And serve immediately.

Top tips:

  • Make the base as per choice. White/red/black rice, soba noodles, rice noodles.

  • Make toppings as per choice keeping the oriental theme in mind.

  • Make the other assembly ingredients as per choice.

  • Tomatoes, cucumbers, spring onions, radishes, mangoes to name a few.

  • For the sauce, black sesame oil can be replaced with extra virgin olive oil.

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