Lunch · 25 min · hawaiian

Tofu Poke

Extra-firm tofu does the heavy lifting here, with soy sauce rounding it out. A Hawaiian lunch that takes 25 minutes, start to finish. It is weeknight cooking that still hits your targets — 27 grams of protein per serving. Leftovers keep well, so it doubles as next-day lunch without any extra work.

✓ USDA-verified nutrition data

Ingredients

• 1.5 lb Extra-firm tofu
• 1/3 cup Soy sauce
• 2 tbsp Sesame oil
• 1 tbsp Rice vinegar
• 4 Green onions
• 1 tbsp Sesame seeds
• 1 cup Edamame
• 4 cups White rice

Steps

1. Press the tofu 20 minutes, then tear — not cut — into rustic chunks that drink up marinade.
2. Toss with soy, sesame oil, and rice vinegar; marinate a full 30 minutes, longer than fish poke needs.
3. Fold in the edamame and green onions for color and bite.
4. Serve over rice with sesame seeds; proof that poke is a formula, not just a fish.
5. Smoked tofu works brilliantly here too, adding a depth that surprises first-timers.

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