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Looking for a tasty and convenient meal prep idea? Look no further! Our vegan, High-Protein Tofu Poke Bowl is just the thing you need. It’s healthy, delicious, and perfect for meal prep. This bowl is high in protein, with 34 g per serving. It features tofu and edamame as an alternative to the traditional fish used in poke bowls and is loaded with colorful and nutritious veggies. And the best part? You can make it in advance and keep it in the fridge for a quick and easy meal throughout the week.
Why This Recipe Works
- High-Protein: Tofu and edamame provide a great source of plant-based protein.
- Nutrient-Rich: Loaded with nutrient-rich veggies like bok choy, red cabbage, and cucumber.
- Customizable: Easy to adjust ingredients to suit your taste preferences.
- Meal Prep Friendly: Perfect for preparing in advance for a busy week.
- Flavorful: The delicious peanut sauce really brings it all together.
Step-By-Step Instructions
Mix the sauce ingredients in a bowl until combined, using a fork or a small blender. Prepare the tofu by cutting it into bite-size pieces and patting it dry. Then, coat it with half of the sauce and cornstarch. Bake the tofu for 20 minutes at 400°F/200°C. Assemble the bowl by layering the sauce, edamame, rice, tofu, bok choy, carrot, cabbage, radish, spring onions, nori sheet, and sesame seeds. Shake well, or toss when ready to eat, and enjoy!
Ingredient Notes
Extra Firm Tofu: Make sure to use the extra firm tofu for the best texture; it’s also the highest one in protein.
Brown Rice: Offers a whole-grain, fiber-rich base. Can be swapped for sushi rice, black rice or quinoa.
Edamame: Adds a crunchy, nutritious twist and extra protein.
Red Cabbage: So colorful and packed with antioxidants (especially anthocyanin), it brings vitamin C and a nice texture.
Peanut Butter: A good source of healthy fats, can be swapped for almond butter or tahini.
FAQ
- Can I substitute brown rice with another grain? Yes, quinoa or black rice are great alternatives.
- Is this recipe suitable for those with nut allergies? Yes, just swap the peanut butter for some tahini in the sauce.
- How long can I store these poke bowls? They stay fresh in the fridge for up to 4 days.
- Can I add other vegetables? Absolutely! Feel free to add your favorite veggies. You can add some chopped red bell pepper or add some baby spinach, kale, or other green leafy veg when serving.
- Is this recipe gluten-free? Yes, just ensure your tamari is certified gluten-free. Regular soy sauce is not usually gluten-free, so something to be mindful of!
Variations and Tips
Protein: Switch up the protein by using tempeh or black beans
Healthy Fats: Add avocado for healthy fats and creaminess.
Turn Up The Heat: Increase the amount of sriracha in the sauce for a spicier kick, or use fresh red chili.
Add A Fruit Touch: Some chopped mango or pineapple cubes would make a wonderful addition.
Make It Your Own: Swap the veggies for your favorite ones so you can really look forward to it! The key is to keep it colorful and full of flavor!
Why You’ll Love This Tofu Poke Bowl
- Nutritious
- Flavorful
- Colorful
- Easy
- Versatile
High-Protein Tofu Poke Bowl (Meal-Prep)
This high-protein, colorful, and nutritious meal prep option features tofu and edamame. Loaded with veggies and topped with a flavorful sauce, this bowl is perfect for a convenient and delicious week-long meal prep.
Equipment
Ingredients
- 16 oz (450 g) extra firm tofu
- 1 tbsp (10 g) cornstarch
- 2 cups (310 g) shelled edamame - thawed
- 2 cups (390 g) brown rice - cooked
- 1 large (1 ) carrots - grated
- 1 bok choy - finely chopped
- 1 cucumber - diced
- 1 cup (70 g) red cabbage - shredded
- 4 radishes - sliced
- 2 spring onions - finely sliced
- 1 nori sheet - roughly chopped
- 4 tsp (12 g) sesame seeds
Peanut Sauce
- 2 tbsp (30 ml) tamari - reduced sodium prefered
- 1 tbsp (15 g) sriracha - optional, adjust to your desired spiciness
- ¼ cup (60 ml) lime juiced
- ¼ cup (65 g) peanut butter
- ¼ cup (60 ml) water
- 2 garlic cloves - peeled
- 1 tbsp (7 g) fresh ginger
Instructions
- Preheat the oven to 400 °F.
- Prepare the peanut sauce: Add the tamari, hot sauce, lime juice, peanut butter, water, garlic, and ginger to a small blender and blend until perfectly smooth. Divide in 2.
- Prepare the tofu: Pat dry the tofu with a clean cloth and cut the tofu into bite-size pieces. Combine the tofu with half of the peanut sauce and the cornstarch until thoroughly coated. Transfer to a large baking tray and bake in the oven for 20 minutes or air-fry for 10 minutes at 400° F (200°C).
- Assemble: Prepare 4 meal prep containers. In each bowl, layer the peanut sauce, followed by the edamame, rice, tofu, carrot, bok choy, cucumber, cabbage, radish, spring onions, nori, and sesame seeds.
- Shake well before serving, and enjoy!
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