If you want a delicious plant-based dinner, you’ll love these vegan tofu poke bowls that replace tuna poke with tofu.
tofu poke bowl
I keep getting requests for more plant-based recipes.I loved these tofu poke bowls! It’s high in protein, easy to make, and cheaper than using fish for sushi. Traditional poke bowls are served with sushi-grade tuna, shrimp, or other raw or cooked fish, served over rice or vegetables with fresh vegetables and savory or spicy sauces. I love the classic ahi poke bowl, but wanted to develop a vegan option so vegetarians and those looking to incorporate more plant-based protein could also enjoy it. This simple version, made with tofu, works really well. You’ll love it! More tofu recipes you can enjoy are these Spicy Gochujang Tofu Bowls and Sriracha Tofu Bowls.
If you’ve never tried tofu before, it’s basically a blank slate that soaks up the marinated flavors.
Tofu poke bowl ingredients
- Tofu: Drain 1 pack of firm tofu.
- soy sauce: Use reduced-salt soy sauce or gluten-free tamari.
- garlic: Crush or finely chop 4 cloves of garlic.
- Green onions: Chop the green onions and separate the whites and greens.
- Cornstarch: Toss half a tablespoon over the tofu.
- sesame oil to cook tofu
- green: I used mixed greens, but you can use spinach or arugula as well.
- Rice: Heating frozen brown rice in the microwave saves time.
- vegetable: Cucumber, avocado, peeled edamame
- Gum for decoration
- Poke bowl sauce: Top the bowl with sriracha mayo or sriracha for an extra kick. If you want to make this vegan, be sure to use egg-free mayonnaise.
How to prepare tofu before cooking
- Dry tofu: To keep the tofu crispy, it’s important to drain it completely before cooking. To do this, transfer the tofu to a plate lined with paper towels or tea towels. Then cover it with another towel and place a heavy pan on top to squeeze out the liquid.
- Cut tofu: Place the tofu horizontally on a cutting board and cut in half lengthwise. Flip it flat and cut into 32 even cubes. Place the cubes in an even layer in a shallow container.
- Marinated tofu: Make a marinade by combining soy sauce and garlic, and pour half of the marinade on top of the tofu so that the whole part is covered. Marinate for at least 30 minutes.
How to make tofu poke bowl
- Cucumber and green onion: Peel and dice the cucumber and mince the green onion. Place cucumber and green onion whites in a small bowl and mix with 2 tablespoons marinade.
- Tofu: Sprinkle the marinated tofu with cornstarch. Heat the sesame oil in a large frying pan and cook the tofu over high heat for a few minutes until golden brown, then flip over. Flip and continue cooking until all sides are browned. Toss tofu with remaining marinade.
- Assemble the bowl: Layer vegetables, rice, edamame, avocado, tofu, cucumber and scallion mixture in two bowls. If you want a spicy tofu poke bowl, garnish with green onion leaves, sesame seeds, and sriracha mayonnaise.
Cooked tofu can be stored in an airtight container and refrigerated for up to 4 days. To pack leftovers for your bento, store tofu and rice in one container, cucumbers, green onions, and edamame in another, and greens in another.
- protein: If you want a more traditional fish poke bowl, swap out the tofu for tuna.
- Poke Salad or Poke Bowl: I usually order a poke bowl with half brown rice and half vegetables, so I created this bowl.
- Rice: Sub white rice or quinoa for brown rice.
- cucumber: A regular or English cucumber will work.
- vegetable: Add chopped carrots or cabbage.
- fruits: Add diced mango or pineapple if you want it a little sweeter.
- spices: Top with sliced fresh jalapenos.
- sauce: If you don’t want a spicy sauce, sprinkle the bowl with lime wedges or additional soy sauce.
- Poke bowl toppings: Sprinkle furikake and seaweed over the poke.
More Tofu Recipes You’ll Love
yield: 2 serving
Serving size: 1 bowl
Place tofu on a plate lined with paper towels or tea towels. Cover with another towel and place a thick pan on top to squeeze excess water out of the tofu.
Transfer to a cutting board, flip over and cut in half lengthwise. Turn over and lay flat on a cutting board and cut into 32 equal cubes. Place the cubes in a medium shallow container so that they are in one even layer.
In a small measuring cup or bowl, combine soy sauce and crushed garlic.
Pour half the marinade (about 2 tablespoons) over the tofu and gently flip to make sure all sides are covered.Leave to marinate for at least 30 minutes.
Meanwhile, peel and dice the cucumbers, chop the scallions, and separate the whites and greens. Transfer the leek whites and cucumber to a small bowl and mix with the remaining 2 teaspoons of the marinade. set aside.
Sprinkle the cornstarch over the marinated tofu and mix lightly to coat.
Heat sesame oil in a large frying pan over high heat. Add the tofu and cook for 2-3 minutes until browned on one side.
Flip the cubes with a spatula and cook a few minutes on each side until all sides are evenly browned. Toss with remaining marinade.
Assemble the bowl.
In two shallow bowls, layer 1 cup vegetables, 1/2 cup rice, half the edamame and cucumber/leek mixture, 1 ounce avocado, and 1/2 cooked tofu.
Garnish with green onion leaves, sesame seeds, and Sriracha mayonnaise if using.
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*For vegans, use vegan mayo mixed with sriracha.
Serving: 1 bowl, calorie: 520 kcal, carbohydrates: 47 g, protein: 29 g, obesity: twenty four g, saturated fat: 3 g, sodium: 956 mg, fiber: 12 g, sugar: Five g