High Protein Poke Bowl
A vibrant, balanced and deeply satisfying bowl layered with marinated tofu, crunchy edamame, seasoned cucumber and seaweed, and creamy almond satay. With over 50g of plant-based protein per portion, this is the ultimate power bowl for energy, recovery and flavour.
Takes 35 minutes
Serves 2
Ingredients
Teriyaki Tofu
- 200 g firm tofu
- 45 g tamari or soy sauce approx. 3 tbsp
- 30 g rice vinegar approx. 2 tbsp
- 15 g maple syrup approx. 1 tbsp
- 10 g fresh ginger grated
- 1 garlic clove finely chopped
- 15 g sesame oil approx. 1 tbsp
Rice
- 200 g cooked brown rice
Wakame Cucumber Salad
- 1 tbsp dried wakame seaweed
- 100 g cucumber
- Pinch of salt
- 5 g sesame seeds approx. 1 tsp
- 7 g tamari approx. ½ tbsp
- 15 g rice vinegar approx. 1 tbsp
- 15 g maple syrup approx. 1 tbsp
Toppings
- 200 g edamame steamed or boiled
- 1 ripe avocado approx. 70g flesh
- 4 tbsp red sauerkraut approx. 60g
- 1 ripe mango diced (approx. 150g)
- 2 tbsp pickled ginger approx. 6g
Plant-Based Furikake (for garnish)
- 15 g white sesame seeds approx. 2 tbsp
- 15 g black sesame seeds approx. 2 tbsp
- 1 tbsp nutritional yeast
- 1 nori sheet finely crumbled or chopped
- 1.5 g sea salt approx. ¼ tsp
- Optional: ½ tsp smoked paprika
Satay Sauce
- 30 g almond or peanut butter approx. 2 tbsp
- 15 g rice vinegar approx. 1 tbsp
- 30 g tamari approx. 2 tbsp
- 15 g coconut sugar approx. 1 tbsp
- 1 garlic clove finely chopped
- 5 g sesame oil approx. 1 tsp
- Juice of ½ lime
- 10 g grated fresh ginger approx. ½ thumb-sized piece
- 15 g water approx. 1 tbsp – adjust as needed for consistency
Instructions
Marinate and Cook the Tofu:
- Cut the tofu into bite-sized cubes. In a bowl, combine tamari, vinegar, maple syrup, grated ginger, garlic and sesame oil. Toss the tofu in the marinade and let it sit for at least 10 minutes. Then bake at 200°C for 20 minutes, turning halfway, until golden and crisp at the edges.
Cook the Edamame:
- Steam or boil the edamame for 5 minutes. Drain and set aside.
Prepare the Cucumber Wakame Salad:
- Soak the wakame in water for 5 minutes, then drain. Thinly slice the cucumber and sprinkle with a pinch of salt. Let it sit for 5 minutes, then squeeze out any excess liquid. Combine with wakame, tamari, vinegar, maple syrup and sesame seeds.
Reheat the Rice:
- Warm the cooked rice if needed.
Make the Satay Sauce:
- Blend or whisk together all the sauce ingredients until smooth. Add a splash more water if needed to reach a pourable consistency.
Toast the Furikake:
- In a dry frying pan, toast the white and black sesame seeds over medium heat for 2–3 minutes until fragrant. Remove from the heat and mix with nutritional yeast, crumbled nori, salt and any optional spices.
Assemble the Bowls:
- Divide the rice between two bowls. Top each with half the tofu, edamame, wakame cucumber salad and sliced avocado. Add diced mango, red sauerkraut and pickled ginger.
Garnish and Serve:
- Sprinkle with the furikake, drizzle with satay sauce, and top with any extra toasted seeds or a dollop of spicy almond mayo if desired.
