Poke bowl with marinated tofu and edamame

Poke bowl with marinated tofu and edamame: creamy avocado, sushi rice, red cabbage, carrot, lime and sesame in a fresh, filling bowl.

At a glance

• Serves 2
• Prep time: 20 min
• Cooking time: 15 min
• Total time: 35 min
• Calories: 480 kcal per serving
• Protein: 22 g
• Fat: 18 g
• Carbs: 55 g

Ingredients

• 200g soft tofu
• 1 handful of edamame
• 1/2 avocado
• 1 small carrot
• 1 squeeze of lime
• 150g sushi rice
• A few pieces of red cabbage
• Toasted sesame seeds
• 1 tsp sesame oil
• 1 tbsp soy sauce

Method

You’ll need: saucepan · chopping board · knife · mixing bowl · sieve

1. Wash the sushi rice thoroughly and cook it according to the packet instructions until soft and slightly sticky. Let the steam escape briefly.
2. Carefully drain the tofu and cut it into cubes. Gently toss with the soy sauce, lime juice and sesame oil and leave to marinate briefly.
3. Cook or defrost the edamame as needed. Cut the carrot into thin strips, finely shred the red cabbage and slice or dice the avocado.
4. Put the cooked rice in a bowl and arrange the tofu, edamame, carrot, red cabbage and avocado on top. Place everything loosely side by side.
5. Sprinkle with toasted sesame seeds and, to taste, finish with a small extra squeeze of lime.
6. Serve straight away, while the rice is still slightly warm and the fresh components keep their bite.

Good to know

A poke bowl that's fresh and pleasantly simple. Creamy, crunchy and with plenty of bite. Just right when you want something savoury that still feels light.

Swaps

Soft tofu → firm organic tofu or tempeh (more protein per bite, better texture in the bowl) Sushi rice → quinoa or cauliflower rice (more fibre or fewer carbs) Sesame oil → avocado oil or a little more lime juice (still well-rounded in flavour) Soy sauce → coconut aminos or tamari (milder seasoning; tamari is often lower in gluten)

Allergens

The bowl contains soya and sesame as allergens. For children, soft, small pieces make sense, and during pregnancy well-chilled tofu, thoroughly cooked edamame and fresh ingredients in general are important. Contains: gluten (soy sauce).

Frequently asked questions

What's in tofu and edamame, nutritionally?

Both are made from soya and provide protein plus minerals such as iron and magnesium. Values can vary a little depending on the product, especially with tofu.

Does avocado make sense in a bowl like this, given its fat?

Avocado mainly contains monounsaturated fats, so it fits well into a balanced meal. It also brings fibre and some potassium.

Why are carrot and red cabbage more than just a topping?

Carrot provides beta-carotene, and red cabbage vitamin C and colourful plant compounds such as anthocyanins. That adds a broader range of nutrients to the bowl, not just texture.

Does soy sauce always suit people with sensitivities?

Not necessarily – it contains quite a lot of salt and in larger amounts may not suit some people. If you're sensitive, simply use a little less.

Are sesame seeds and sesame oil nutritionally relevant, or more about flavour?

Sesame provides small amounts of minerals and unsaturated fats, but it's usually used in fairly small amounts here. Its culinary contribution is often bigger than its nutritional one.

Dairy-free recipes