This isn’t your average poke bowl. This one is colorful, protein-packed, and full of flavor. Built on a base of fluffy white rice and topped with tofu (or the protein of your choice), crunchy vegetables, kimchee, and edamame, it’s a balanced, satisfying meal that fuels your body and keeps your energy steady.
As a holistic health coach and functional nutritionist, I love creating meals that are as simple as they are nourishing. This poke bowl is a perfect example of applying my Build a Plate method for eating: protein for strength, healthy fats for hormone balance, fiber for digestion, and colorful plants for antioxidants and phytonutrients. It’s grounding, gut-friendly, and easy to make any day of the week.
Like most bowls, the magic is in the variety. Every bite offers crunch, creaminess, spice, and umami.
Ingredients (serves 2)
- 1 block firm tofu, cubed and pan-seared or baked (or use your favorite protein: salmon, shrimp, or chicken)
- 2 cups cooked white rice
- 1 cup shelled edamame
- 1 bell pepper, sliced
- 1 cucumber, sliced
- 1 carrot, shredded or julienned
- ½ cup kimchee
- 1/2 diced mango
- Sesame seeds for garnish
Dressing (optional but recommended):
- 2 tbsp tamari or soy sauce
- 1 tbsp rice vinegar
- 1 tsp sesame oil
- 1 tsp grated fresh ginger
Instructions
- Cook the rice and set aside.
- Prepare the tofu: Press out excess water, cube, and toss with 1 tbsp tamari and 1 tsp sesame oil. Bake at 400°F for 25–30 minutes (flipping halfway) until golden and crisp, or stir-fry in a skillet for 8–10 minutes until browned on all sides.
- Slice bell pepper and cucumber, shred carrot, and prepare edamame.
- Whisk dressing ingredients together.
- Assemble bowls: rice as the base, then top with tofu, veggies, mango, kimchee, and edamame.
- Drizzle with dressing, sprinkle with sesame seeds, and enjoy fresh.
Nutrition Highlights (per serving)
- Protein: ~28g (tofu + edamame + rice)
- Calories: ~510
- Rich in:
- Fiber (edamame, carrot, bell pepper, cucumber, kimchee)
- Plant-based protein (tofu, edamame)
- Probiotics (kimchee)
- Antioxidants and phytonutrients from colorful veggies
Make It Your Own
This bowl is endlessly adaptable. Swap white rice for brown rice or quinoa for more fiber, or for a lighter option, try serving it over leafy greens instead of grains. You can also use cauliflower rice for a lower-carb version. Top with avocado, nori strips, or a drizzle of sriracha mayo for extra flavor.
Pro tip: Double the recipe for easy meal prep. Cook extra rice (or prep extra greens), tofu, and veggies ahead of time so you can assemble nourishing bowls in minutes all week long.
Whether you need a fast weeknight dinner, a meal-prep lunch, or a colorful dish to reset your eating habits, this poke bowl delivers on both flavor and function. Give it a try and let me know how you make it your own. 🌿🥗✨