Poke—a Hawaiian dish of seafood seasoned with Asian flavors—can be served with rice for a meal-in-a-bowl. My take uses tofu instead of seafood. Optional extras: Top with nori (roasted seaweed), chili flakes, toasted sesame seeds, or crispy onions. 

This recipe was developed by Kate Sherwood, The Healthy Cook. Have a comment, question, or idea? Email Kate at healthycook@cspinet.org.

Serves: 4
Time: 30 minutes


  • 1 16 oz. package super-firm or extra-firm tofu
  • 1 tsp. cornstarch
  • 3 Tbs. reduced-sodium soy sauce
  • 1 tsp. brown sugar
  • 1 cup shredded red cabbage
  • 1 Tbs. white balsamic or rice vinegar
  • ¼ cup mayonnaise
  • 1 Tbs. grated ginger
  • 1 tsp. toasted sesame oil
  • 2 Tbs. peanut oil or other neutral-tasting oil
  • 3 cloves garlic, minced
  • 1½ cups cooked warm brown rice
  • 1½ cups cooked edamame
  • 2 scallions, sliced


  1. Cut the tofu into ½-inch cubes. In a small bowl, whisk together the cornstarch, soy sauce, sugar, and ¼ cup water. In another small bowl, toss the cabbage with the vinegar. In another small bowl, whisk together the mayo, ginger, sesame oil, and 2 tsp. water.
  2. In a large nonstick pan over medium heat, heat the peanut oil until shimmering. Sauté the tofu until browned on two-to-three sides, 5–7 minutes. Remove from the pan. Stir-fry the garlic for 30 seconds, then stir in the soy sauce mixture and simmer until thickened slightly, 30–60 seconds. Toss the tofu in the sauce.
  3. Divide the rice, edamame, and tofu into 4 bowls. Drizzle with the mayo sauce. Top with the scallions and cabbage.

Nutrition Information

Per serving (2 cups):

  • Calories: 510
  • Total fat: 30 g
  • Sat fat: 4.5 g
  • Carbs: 32 g
  • Fiber: 4 g
  • Total sugar: 4 g
  • Added sugar: 1 g
  • Protein: 27 g
  • Sodium: 550 mg