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The Knowledge > Recipes >
Thursday, 18th July 2024
Protein-Packed Tofu Poke Bowl with Avocado, Tomato, and Broccoli
By LA Muscle on 18.07.2024 02:44 pm
RATE: 
Ingredients:
For the Tofu:
- 400g extra-firm tofu, cubed
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon smoked paprika
- 1 tablespoon sesame seeds
- 1 cup pre-cooked quinoa (can use store-bought pre-cooked quinoa)
- 1 ripe avocado, diced
- 1 large tomato, diced
- 1 cup broccoli florets, finely chopped
- 1 red bell pepper, diced
- 1 zucchini, diced
- 1/2 cup snap peas, halved
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- 1 tablespoon soy sauce
- 1 teaspoon maple syrup
- 2-3 tablespoons water (to thin)
Instructions:
Prepare the Tofu:
- In a bowl, mix soy sauce, sesame oil, garlic powder, onion powder, and smoked paprika.
- Add the cubed tofu and toss to coat evenly.
- Sprinkle with sesame seeds and set aside to marinate for at least 15 minutes.
Prepare the Veggies:
- Dice the avocado and tomato.
- Finely chop the broccoli florets.
- Dice the red bell pepper and zucchini.
- Halve the snap peas.
Make the Dressing:
- In a small bowl, whisk together the tahini, lemon juice, soy sauce, maple syrup, and water until smooth.
Assemble the Poke Bowl:
- Divide the pre-cooked quinoa between serving bowls.
- Top with marinated tofu, diced avocado, tomato, broccoli, red bell pepper, zucchini, and snap peas.
- Drizzle the tahini dressing over the bowls.
- Serve immediately and enjoy!
Nutritional Values (per serving):
- Calories: 480
- Protein: 25g
- Carbohydrates: 50g
- Fiber: 12g
- Sugars: 9g
- Fat: 20g
- Saturated Fat: 3g
- Sodium: 720mg
Note: Nutritional values are approximate and may vary based on specific ingredients and brands used.
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