Denise says:

  • The Nutrient Power Tofu & Egg Poke Bowl is a high-protein, balanced meal designed to keep you full and energised.
  • By combining tofu, edamame, and eggs, this dish provides a complete range of proteins for muscle recovery.
  • Combined with healthy fats from avocado and a zesty ginger-soy dressing – it is also fresh, simple and nutritious.
  • Preparation time: 25 minutes
  •   Cooking time: 10–15 minutes
  •   Makes: 2 bowls

Ingredients:

  • Base: 150g brown rice – cooked and cooled
  • Main proteins:
  • 350g extra-firm tofu (pressed and cubed).
  • 2 large eggs
  • Toppings:
  • 150g shelled edamame – frozen and steamed
  • 40g roasted cashews – roughly chopped
  • Fresh Additions:
  • 1 ripe avocado (sliced)
  • 1-2 sheets nori seaweed (shredded)
  • 10g sesame seeds
  • For the tofu marinade:
  • 2 tablespoons low-sodium soy sauce or tamari
  • 1 tablespoon white miso
  • 1 tablespoon sesame oil
  • 1 teaspoon fresh ginger – grated
  • Ginger Soy Dressing:
  • 2 tablespoons soy sauce
  • 2 tablespoons rice vinegar
  • 1 tablespoon sesame oil
  • 2 teaspoons maple syrup/coconut sugar
  • ½ red chilli finely chopped – optional

Method

  1. Prepare the Tofu: Press the extra-firm tofu for 10–15 minutes, by wrapping in a clean cloth and placing something heavy on top (such as a plate or chopping board) to remove excess moisture. Cube it and toss thoroughly with all the marinade ingredients.
  2. Cook Tofu (Optional): For a golden, firmer texture, pan-fry the marinated tofu cubes over medium heat for 8–10 minutes, or air-fry at 200°C (400°F) for 12–15 minutes until crispy.
  3. Boil the Eggs: Place the eggs in boiling water for 8–9 minutes for a runnier yolk or 10–12 minutes for a firm hard-boiled centre. Immediately transfer to an ice bath, then peel and slice.
  4. Make the Dressing: In a small bowl or jar, vigorously whisk all dressing ingredients until the miso is fully dissolved and the mixture is emulsified.
  5. Assemble Bowls: Divide the brown rice base evenly between two large bowls.
  6. Arrange Toppings: Place the marinated tofu, halved eggs, steamed edamame, and sliced avocado in separate sections on top of the rice base.
  7. Garnish and Serve: Sprinkle generously with the chopped cashews, shredded nori and sesame seeds. Drizzle the ginger soy dressing just before eating.
Tagged in: avocado, brown rice, Cashew Nuts, dinner, Edamame, Eggs, Japanese, Lunch, miso, nori, Oriental, Sesame Seeds, soy sauce, Tofu