The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Tofu Poke Bowl with Quinoa, Avocado & Pink Kraut
A trio of fresh veggies – pak choi, avocado and carrots – join crispy golden tofu in our Hawaiian-inspired poke bowl. We've got fluffy quinoa for the base, drizzled with orange & miso dressing and sesame seeds. The best part? Vibrant smoked pink kraut for a pop of colour.
Ready in 20
1/3 daily fibre
5 plants
Low sat fat
Serving size
Ingredients
- 1 tbsp maple syrup (maple syrup(100%))
- 1 tbsp tamari (Soya) (water, soybeans, salt, spirit vinegar)
- 30g orange, miso and ginger dressing (Mustard, Soya) (Sunflower Oil, Water, White Wine Vinegar, Wheat Free Soy Sauce (Water, Soybeans Salt, Rice, Ethyl alcohol), Miso Paste (Water, Soybean, Rice, Salt), Orange Juice Concentrate, Ginger, Dijon Mustard (Water, Mustard Seeds, Spirit Vinegar, Salt), Orange Zest, Garlic Puree, Xanthan Gum)
- 50g smoked pink kraut (Celery, Mustard, Soya) (White cabbage, red onion, beetroot, salt, smoked chipotle chilli, garlic, cumin, coriander seed, black pepper, cloves, cardamon, cinnamon)
- 1 avocado (use half)
- 1 carrot
- 1 tbsp rice vinegar (Rice Vinegar, Salt)
- 2 tbsp Asian paste (Soya) (Garlic, Ginger, Tamari sauce (Water, Soyabeans, Salt, Spirit Vinegar), Red Chilli, Rapeseed oil, Yeast extract powder (Yeast Extract, Salt).)
- 1 pak choi
- 80g quinoa (Quinoa 100%)
- 280g tofu (Soya) (Tofu (Water, Soya Beans, Nigari))
Nutritional Information
Calories: 662
Protein: 33g
Carbs: 44g
Fat: 39g
Ingredients
- 1 tbsp maple syrup (use half) (maple syrup(100%))
- 1 tbsp tamari (use half) (Soya) (water, soybeans, salt, spirit vinegar)
- 2 tbsp Asian paste (use half) (Soya) (Garlic, Ginger, Tamari sauce (Water, Soyabeans, Salt, Spirit Vinegar), Red Chilli, Rapeseed oil, Yeast extract powder (Yeast Extract, Salt).)
- 1 tbsp rice vinegar (use half) (Rice Vinegar, Salt)
- 1 pak choi (use half)
- 1 avocado (use a quarter)
- 1 carrot (use half)
- 80g quinoa (use half) (Quinoa 100%)
- 30g orange, miso and ginger dressing (use half) (Mustard, Soya) (Sunflower Oil, Water, White Wine Vinegar, Wheat Free Soy Sauce (Water, Soybeans Salt, Rice, Ethyl alcohol), Miso Paste (Water, Soybean, Rice, Salt), Orange Juice Concentrate, Ginger, Dijon Mustard (Water, Mustard Seeds, Spirit Vinegar, Salt), Orange Zest, Garlic Puree, Xanthan Gum)
- 50g smoked pink kraut (use half) (Celery, Mustard, Soya) (White cabbage, red onion, beetroot, salt, smoked chipotle chilli, garlic, cumin, coriander seed, black pepper, cloves, cardamon, cinnamon)
- 280g tofu (use half) (Soya) (Tofu (Water, Soya Beans, Nigari))
Nutritional Information
Calories: 662
Protein: 33g
Carbs: 44g
Fat: 39g
Tofu Poke Bowl with Quinoa, Avocado & Pink Kraut
A trio of fresh veggies – pak choi, avocado and carrots – join crispy golden tofu in our Hawaiian-inspired poke bowl. We've got fluffy quinoa for the base, drizzled with orange & miso dressing and sesame seeds. The best part? Vibrant smoked pink kraut for a pop of colour.
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Cooking Instructions
Before you start
- Bring a medium saucepan filled with salted water to a boil
- Pull out a medium frying pan, a medium bowl, a sieve & a peeler
Start the prep & cook the quinoa
- Drain the tofu, pat dry with paper towel and cut into 2cm cubes. Cut the pak choi into bite-sized pieces
- Add the quinoa to the saucepan and boil for 13-14 mins, until cooked, then drain and return to the pan
Finish the prep
- Meanwhile, peel the carrot into ribbons
- To the medium bowl, add the carrot, rice vinegar and a pinch of salt. Toss to coat and set aside
Time to fry
- Heat the medium frying pan with 1 tbsp oil on a medium-high heat. Once hot, add the tofu and cook for 8-10 mins, turning occasionally until golden and crispy. Add the pak choi, Asian paste, maple syrup and half the tamari and cook for a final 2-3 mins
- Meanwhile, thinly slice half the avocado
Finish & plate up
- Stir the remaining tamari through the quinoa, then share between bowls
- In sections, top with the tofu, pickled carrot, smoked kraut and avocado. Drizzle over the orange & miso dressing
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