This fast vegan version of poke (the traditional Hawaiian salad of diced raw fish tossed in a soy-sesame sauce) swaps in extra-firm tofu for fish while loading your bowl with vegetables and crunchy toppers like pea shoots and peanuts. Serve over brown rice instead of the zucchini noodles to add a hearty boost of fiber.
Updated on April 18, 2024
Cook Mode
(Keep screen awake)
Ingredients
-
¾ cup thinly sliced scallion greens
-
¼ cup reduced-sodium tamari
-
1 ½ tablespoons mirin
-
1 ½ tablespoons toasted (dark) sesame oil
-
1 tablespoon toasted sesame seeds
-
2 teaspoons grated fresh ginger
-
½ teaspoon crushed red pepper (Optional)
-
1 (12 ounce) package extra-firm tofu, drained and cut into 1/2-inch pieces
-
4 cups zucchini noodles
-
2 tablespoons rice vinegar
-
2 cups shredded carrots
-
2 cups pea shoots
-
¼ cup toasted chopped peanuts
-
¼ cup chopped fresh basil
Directions
-
Whisk scallion greens, tamari, mirin, oil, sesame seeds, ginger and crushed red pepper, if using, in a medium bowl. Set aside 2 tablespoons of the sauce in a small bowl. Add tofu to the sauce in the medium bowl and gently toss to coat.
-
Combine zucchini noodles and vinegar in a large bowl. Divide among 4 bowls and top each with 3/4 cup tofu, 1/2 cup each carrots and pea shoots, and 1 tablespoon each peanuts and basil. Drizzle with the reserved sauce and serve.
Originally appeared: EatingWell Magazine, July/August 2018
Nutrition Facts (per serving)
| 262 | Calories |
| 16g | Fat |
| 19g | Carbs |
| 16g | Protein |
| Nutrition Facts | |
|---|---|
|
Servings Per Recipe 4 |
|
|
Serving Size 3 cups |
|
|
Calories 262 |
|
| % Daily Value * | |
|
Total Carbohydrate 19g |
7% |
|
Dietary Fiber 5g |
19% |
|
Total Sugars 9g |
|
|
Protein 16g |
32% |
|
Total Fat 16g |
20% |
|
Saturated Fat 2g |
12% |
|
Vitamin A 10533IU |
211% |
|
Vitamin C 31mg |
34% |
|
Folate 5mcg |
1% |
|
Sodium 800mg |
35% |
|
Calcium 306mg |
24% |
|
Iron 4mg |
22% |
|
Magnesium 78mg |
19% |
|
Potassium 601mg |
13% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
Leave a Reply