I made these Tofu poke bowls for lunch, and they were so satisfying, not to mention easy to make. Perfect for lunch or dinner.
This bowl is light and fresh with a variety of textures. Use any fresh veggies that you have at hand. If you don't like tofu, you can try tempeh or mushrooms. This is a vegan take on the popular Hawaiian dish that serves raw marinated tuna.
I have used brown rice but quinoa or even flavoured rice are good here. The sauce/marinade can also be adjusted to taste for a healthy and tasty meal.
You will also love: broccoli, tofu and mushroom stir fry, Thai basil sauce with tofu, Thai red curry with tofu, kung pao tofu, salt and pepper tofu.
Ingredients
Tofu: I have used one block of firm tofu here. Tempeh can also be used.
Vegetables: Any fresh vegetables that don't need cooking work here. I have used some fresh lettuce, sliced cucumber, avocado and carrot. You can use edamame beans if you have them. Radishes and peppers are taste good.
Sauce: I have made a marinade of soy sauce, maple syrup, Sriracha sauce, apple cider vinegar, minced ginger with sesame oil.
Toppings: Toasted sesame seeds, lime wedges and pickled ginger and onion taste good.
Rice: I have used 1 cup cooked brown rice in the recipe.
Instructions
This is a really easy recipe. You can also prep this in advance and keep it separate containers which can be assembled last minute.
First cook the rice. I made brown rice, but regular rice, quinoa, millets, bulgur also work well. You can also use lemon rice here.
Slice all the veggies that you are using and keep aside. Cut avocado into wedges. You can tear lettuce leaves if using. You can also use baby spinach here.
Make your marinade by adding together 3 tbsp. soy sauce or tamari, 2 tsp. Sriracha sauce, 1 tbsp. apple cider vinegar, 1 tbsp. maple syrup, 1 tsp. minced ginger and 2 tsp. sesame oil together.Â
Use firm tofu and press it well between paper towels to squeeze out all moisture.
Cut into cubes and marinate with the sauce for about 15 minutes till it absorbs flavour.
Stove top Tofu
Heat a pan and lightly saute the marinated tofu till crispy on all sides. Take it out.
Air fry Tofu
You can air fry the tofu too. Preheat Air fryer to 390 F or 200 C for 5 minutes.
Brush the air fryer basket and place the marinated tofu cubes on the basket. Fry for about 4 minutes. Flip and fry for another 4 minutes till tofu is crispy.
All the leftover sauce can be heated in the pan. Add some water if it the sauce is very thick to slightly thin it down. You can also just spoon the sauce without heating.
Now assemble you bowl by adding the cooked rice, layering the veggies and avocado along with crispy tofu. Spoon the sauce all over the tofu cubes. Top with toasted sesame seeds, pickled onion and ginger and serve lemon wedges on the side.
Your delicious vegan poke bowl with tofu is ready to enjoy.
Expert Tips
1. Marinating the tofu for 15 minutes makes it more flavourful. Also pressing the tofu well makes it dry and helps it absorb the flavours of the sauce.
2. You can use other proteins of choice here including mushrooms or tempeh.
3. To prep in advance, slice the veggies and store in a ziplock. Make the sauce and store separately. Cook rice in advance. Avocado is best cut just when serving to avoid it from getting discoloured.
4. You can also toss in some crispy chickpeas or nuts for a crunchy texture.
5. This is good enough for me. But it also works very well with a nice soup.
Here's the recipe card:
Tofu Poke Bowl
Equipment
Ingredients
- 16 oz. firm tofu
- 1 cucumber sliced thin
- 1 avocado cut into wedges
- 1 carrot cut into long strips
- Few lettuce leaves
- 1 cup brown rice cooked
Sauce/Marinade
- 3 tbsp. soy sauce or tamari
- 1 tbsp. maple syrup
- 1 tbsp. apple cider vinegar
- 2 tsp. Sriracha sauce for heat
- 1 tsp. Ginger minced
- 2 tsp. Sesame oil
Toppings
- Sesame seeds pickled onion and ginger
Instructions
- This is a really easy recipe. You can also prep this in advance and keep it separate containers which can be assembled last minute.
- First cook the rice. I made brown rice, but regular rice, quinoa, millets, bulgur also work well. You can also use lemon rice here.
- Slice all the veggies that you are using and keep aside. Cut avocado into wedges. You can tear lettuce leaves if using. You can also use baby spinach here.
- Make your marinade by adding together 3 tbsp. soy sauce or tamari, 1 tsp. Miso paste, 1 tbsp. apple cider vinegar, 1 tbsp. maple syrup, 1 tsp. Minced ginger and sesame oil together.
- Use firm tofu and press it well between paper towels to squeeze out all moisture. Cut into cubes and marinate with the sauce for about 15 minutes till it absorbs flavour.
Stove top Tofu
- Heat a pan and lightly saute the marinated tofu till crispy on all sides. Take it out.
Air fry Tofu
- To air fryer tofu, preheat air fryer at 390F or 200C for 5 minutes.Brush the air fryer basket and place the marinated tofu cubes on the basket. Fry for about 4 minutes. Flip and fry for another 4 minutes till tofu is crispy.
Assemble Poke Bowl
- All the leftover sauce can be heated in the pan. Add some water if it the sauce is very thick to slightly thin it down. You can also just spoon the sauce without heating.
- Now assemble you bowl by adding the cooked rice, layering the veggies and avocado along with crispy tofu. Spoon the sauce all over the tofu cubes. Top with toasted sesame seeds, pickled onion and ginger and serve lemon wedges on the side.
- Your delicious vegan poke bowl with tofu is ready to enjoy.
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