Tofu Poke Bowl
Crispy, savory marinated tofu cubes served over a bed of fluffy sushi rice with a rainbow of fresh, crunchy vegetables. This vegan take on a Hawaiian classic is a vibrant, healthy, and satisfying meal that's easy to assemble.
For 4 servings
4 steps. 20 minutes total.
- 1
Step 1
- a.Prepare and Cook the Sushi Rice
- b.Rinse 1.5 cups of sushi rice under cold water in a fine-mesh sieve until the water runs clear. This removes excess starch and prevents gummy rice.
- c.In a medium saucepan, combine the rinsed rice and 1.5 cups of water. Bring to a boil over high heat.
- d.Once boiling, immediately reduce the heat to the lowest setting, cover with a tight-fitting lid, and simmer for 15 minutes.
- e.After 15 minutes, remove the pan from the heat and let it stand, covered, for another 10 minutes. Do not lift the lid during this time.
- 2
Step 2
- a.Season the Rice and Prepare the Tofu
- b.While the rice is standing, prepare the seasoning. In a small bowl, whisk together 3 tbsp rice vinegar, 1 tbsp sugar, and 0.5 tsp salt until dissolved.
- c.Once the rice has rested, transfer it to a large, non-metallic bowl. Gently pour the vinegar mixture over the rice and use a rice paddle or spatula to fold it in, using a cutting motion to separate the grains without mashing them. Set aside to cool slightly.
- d.Pat the pressed tofu block dry with paper towels and cut it into 1/2-inch cubes.
- 3
Step 3
- a.Marinate and Cook the Tofu
- b.In a medium bowl, whisk together 3 tbsp soy sauce, 1 tbsp toasted sesame oil, the remaining 1 tbsp of rice vinegar, grated ginger, and minced garlic.
- c.Add the tofu cubes to the marinade and gently toss to coat everything evenly. Let it marinate for at least 15 minutes.
- d.Heat 2 tbsp of vegetable oil in a large non-stick skillet over medium-high heat. Once the oil is shimmering, carefully add the marinated tofu in a single layer, reserving the leftover marinade.
- e.Cook for 5-7 minutes, turning the cubes every couple of minutes, until they are golden brown and crispy on all sides.
- f.During the last minute of cooking, pour the remaining marinade into the skillet. Let it bubble and thicken, coating the tofu in a savory glaze. Remove from heat.
- 4
Step 4
- a.Prepare Vegetables and Assemble Bowls
- b.While the tofu cooks, prepare your toppings: dice the cucumber, shred the carrots, slice the avocado, and thinly slice the scallions.
- c.To assemble, divide the seasoned sushi rice among four bowls, creating an even base.
- d.Arrange a portion of the crispy tofu, diced cucumber, shredded carrots, cooked edamame, and sliced avocado on top of the rice.
- e.Garnish with sliced scallions and a sprinkle of sesame seeds. Serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Pressing the tofu is non-negotiable for a crispy texture. If you don't have a tofu press, wrap the block in several layers of paper towels, place it on a plate, and put something heavy (like a cast-iron skillet or a few books) on top for at least 30 minutes.
- 2For perfectly seasoned rice, always add the vinegar mixture while the rice is still warm. This helps it absorb the flavors evenly.
- 3Don't overcrowd the pan when cooking the tofu. If necessary, cook it in two batches to ensure each piece gets direct contact with the pan for maximum crispiness.
- 4For meal prep, store the rice, tofu, and fresh vegetables in separate airtight containers in the refrigerator. Assemble just before serving to maintain the best texture and freshness.
Adapt it for your goals.
Grain Swap
Instead of sushi rice, use brown rice or quinoa for a nuttier flavor and extra fiber. You can also serve it over a bed of mixed greens for a lighter, low-carb option.
Vegetable Add insVegetable Add-ins
Customize your bowl with other fresh ingredients like thinly sliced radishes, pickled ginger, seaweed salad (wakame), sweet corn, or mango cubes for a tropical twist.
Sauce DrizzleSauce Drizzle
Elevate your bowl with a final drizzle of sauce. Try a spicy sriracha mayo (mix sriracha with vegan mayonnaise), a creamy peanut sauce, or a sweet and savory unagi sauce.
Protein VariationProtein Variation
While this recipe features tofu, you can also use tempeh (crumbled and pan-fried) or chickpeas (roasted with the same marinade) for a different plant-based protein.
Why this is on our healthy list.
Complete Plant-Based Protein
Tofu and edamame are excellent sources of complete protein, containing all nine essential amino acids necessary for muscle repair, growth, and overall body function.
Rich in Healthy Fats
Avocado and toasted sesame oil provide monounsaturated and polyunsaturated fats, which are beneficial for heart health, reducing bad cholesterol levels, and supporting brain function.
High in Dietary Fiber
With contributions from edamame, carrots, avocado, and rice, this bowl is packed with fiber, which aids in digestion, promotes a feeling of fullness, and helps regulate blood sugar levels.
Packed with Vitamins and Minerals
The variety of colorful vegetables ensures a wide array of essential nutrients, including Vitamin C from carrots, potassium from avocado, and iron and folate from edamame.
Frequently asked questions
Each serving of this Tofu Poke Bowl contains approximately 580-650 calories, making it a well-rounded and substantial meal. The exact count can vary based on the size of the avocado and specific brands of ingredients used.