Tofu Poke Bowl

This tofu poke bowl is a vegan take on the popular Hawaiian dish made with tuna. This is a healthy and filling meal idea.

Course Main Course

Cuisine American

Keyword tofu poke bowl, vegan poke bowl

recipe vegan

Prep Time 20

Cook Time 5

Marination time 15

Total Time 40

Servings

Calories 413kcal

Author Rachna Parmar

Equipment

1 Chef's knife

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.

Notes

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.

Nutrition