Your Recipe

Tofu Poke

Ingredient Amount Calories
Carrots, raw 334g 137kcal
Zucchini 113.3g 24kcal
Sesame Seeds 9g 52kcal
Peanuts 146g 828kcal
Tofu (Firm) 340g 394kcal
Ginger root 4.04g 3kcal
Basil fresh 5.03g 1kcal
Onions, spring or scallions (includes tops and bulb), raw 43.5g 14kcal
Oil, sesame, salad or cooking 20.4g 180kcal
Soy sauce made from soy (tamari) 66.2g 40kcal
Rice, wine 28.7g 38kcal

Recipe Tags:

Flexitarian Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
¾ cup thinly sliced scallion greens

¼ cup reduced-sodium tamari

1 ½ tablespoons mirin

1 ½ tablespoons toasted (dark) sesame oil

1 tablespoon toasted sesame seeds

2 teaspoons grated fresh ginger

½ teaspoon crushed red pepper (Optional)

1 (12 ounce) package extra-firm tofu, drained and cut into 1/2-inch pieces

4 cups zucchini noodles

2 tablespoons rice vinegar

2 cups shredded carrots

2 cups pea shoots

¼ cup toasted chopped peanuts

¼ cup chopped fresh basil

Directions
Whisk scallion greens, tamari, mirin, oil, sesame seeds, ginger and crushed red pepper, if using, in a medium bowl. Set aside 2 tablespoons of the sauce in a small bowl. Add tofu to the sauce in the medium bowl and gently toss to coat.

Combine zucchini noodles and vinegar in a large bowl.

Nutrition Facts
Portion Size 278 g | ml
Amount Per Portion 428
1790
kcal
kilojoules
% Daily Value *
Total Fat 31g 40%
Saturated Fat 4.2g 21%
Sodium 3434mg 149%
Total Carbohydrate 22g 8%
Dietary Fiber 6.5g 23%
Sugar 6.2g
Protein 20g 41%
Vitamin D 0mcg 0%
Calcium 1148mg 88%
Iron 4.8mg 26%
Potassium 804mg 17%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 713.064 mcg 79%
Thiamin [B1] 0.468 mg 39%
Riboflavin [B2] 0.234 mg 18%
Niacin [B3] 6.58 mg 41%
Pantothenic acid [B5] 1.165 mg 23%
Vitamin B6 0.421 mg 25%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 146.868 mcg 0%
Vitamin C 17.077 mg 19%
Vitamin D 0 mcg 0%
Vitamin E 3.741 mg 25%
Vitamin K 39.444 mcg 33%
Betaine 0.558 mg 0%
Choline 34.506 mg 6%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 22 g 8%
Sugars 6.2 g 12%
Dietary fiber 6.5 g 23%
Carbohydrate 19.9 g 0%
Net carbs 15.8g
Aminoacids
Nutrient Amount DV
Alanine 0.968 g 0%
Arginine 1.978 g 0%
Aspartic acid 2.502 g 0%
Cysteine 0.249 g 0%
Glutamic acid 4.333 g 0%
Glycine 1.069 g 0%
Histidine 0.519 g 0%
Isoleucine 0.903 g 0%
Leucine 1.519 g 0%
Lysine 0.998 g 0%
Methionine 0.28 g 0%
Phenylalanine 1.051 g 0%
Proline 1.127 g 0%
Serine 1.098 g 0%
Threonine 0.938 g 0%
Tryptophan 0.252 g 0%
Tyrosine 0.827 g 0%
Valine 0.989 g 0%
Minerals
Nutrient Amount DV
Calcium 1147.56 mg 88%
Copper 0.93 mg 104%
Fluoride 2.67 mcg 0%
Iron 4.77 mg 26%
Magnesium 148.35 mg 35%
Manganese 2.05 mg 89%
Phosphorus 296.03 mg 24%
Potassium 803.61 mg 17%
Selenium 18.58 mcg 34%
Sodium 3433.88 mg 149%
Zinc 3.26 mg 30%
Other
Nutrient Amount DV
Water 190.236 g 0%
Ash 12.514 g 0%