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 – tomaotes, avocado and cucumber – 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? Smoked pink kraut to complete the dish.
High protein
1/3 daily fibre
8 plants
Low sat fat
Serving size
Ingredients
- 60g 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)
- 1 unwaxed lime
- 4 tsp ginger & garlic paste (Ginger puree IQF, Garlic puree IQF, Citric Acid, Water)
- 1 tsp sesame seeds (Sesame)
- 3 tbsp tamari (Soya) (water, soybeans, salt, spirit vinegar)
- 100g 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
- 200g baby tomatoes
- 1 cucumber
- 2 carrot
- 560g tofu (Soya) (Tofu (Water, Soya Beans, Nigari))
- 160g quinoa (Quinoa 100%)
Nutritional Information
Calories: 632
Protein: 32g
Carbs: 40g
Fat: 38g
Tofu Poke Bowl with Quinoa, Avocado & Pink Kraut
A trio of fresh veggies – tomaotes, avocado and cucumber – 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? Smoked pink kraut to complete the dish.
Getting hungry?
Find 56 recipes a week just like this one at Mindful Chef, that are all:
Delicious, high quality food - and lots of it
No stodgy refined carbs - no food comas here
Goodness from natural food - full of fibre
Cooking Instructions
Before you start
- Bring a large saucepan filled with salted water to a boil
- Pull out a medium frying pan, 2 medium bowls, a peeler & a sieve
Cook the quinoa & make the pickled salad
- Add the quinoa to the saucepan and boil for 13-14 mins, until cooked, then drain
- Peel the cucumber and carrots into ribbons. Halve the lime
- In a medium bowl, combine the carrot and cucumber with the juice from the lime and a pinch of salt. Set aside to pickle
Finish the prep
- Drain the tofu, pat dry with paper towel and cut into 2cm cubes
- Place into the other medium bowl and mix with the ginger & garlic paste and half the tamari. Set aside to marinate
- Halve the tomatoes. Thinly slice the avocado
Sizzle the tofu
- Heat the medium frying pan with 2 tbsp oil on medium-high heat. Once hot, add the tofu and cook for 8-10 mins, turning occasionally, until golden and crispy
Finish & plate up
- Return the cooked quinoa to the saucepan and stir in the remaining tamari
- Serve the quinoa into bowls, topped with the tofu, kraut, avocado, pickled salad and tomatoes
- Drizzle over the orange miso dressing and sprinkle with the sesame seeds to finish
Looking for more recipe inspiration?
Subscribe to our newsletter and get delicious seasonal inspiration and recipes, plus 25% off your first 4 boxes with us!
By signing up to our mailing list you agree to the terms of our Privacy Policy.