Tofu Poke Bowl

There’s nothing better than a homemade poke bowl—the ultimate all-in-one balanced dish. This Tofu Poke Bowl is loaded with fresh vegetables, crispy marinated tofu, and topped with creamy avocado and edamame. The vegetarian recipe satisfies not only your appetite but also delights your eyes with its vibrant colors.

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It’s undeniable that poke bowls have become a very popular dish in recent years. The key of their success is probably the concept of customizing them with your preferred ingredients, making them suitable for everyone and every diet. Additionally, my Tofu Poke Bowl is perfect for meal prep, as you can cook everything in advance and assemble the bowl later. This incredibly complete dish provides all the essential nutrients for a balanced diet, without sacrificing delightful flavors.

Poke originates from Hawaii, and the name means “to slice”, referring to the way the classic fish filling is prepared. Traditionally, poke is made with raw, cubed fish that is seasoned with salt, seaweed and sesame oil. Today, there are many variations, featuring multiple toppings and bases that allow for customization to suit different dietary preferences. Its popularity surged in the 2010s with the rising interest in healthy eating and high-quality ingredients.

The marinade adds a pleasant zesty touch to firm tofu, which is neutral and has the ability to absorb the seasoning. This sauce enhances the vegetables and the base of white rice, creating a balanced combination that captivate you with every bite.

Ingredients for a vegetarian poke bowl

• Rice: I use large-grain white rice, but any type works well, such as basmati or brown rice. Typically, the rice prepared for the store-bought poke bowls is seasoned with rice vinegar and other condiments that help thicken it and add more flavor. However, I prefer to season it only with a bit of olive oil, which has a more neutral taste.

• Tofu: it’s crucial to choose a block of firm tofu, because silken tofu tends to crumble, making it difficult to achieve crispy cubes. Tofu has a neutral flavor, so you need to add a marinade, which it will absorb while sautéing in the saucepan.

• Cornstarch: when used to coat tofu before cooking, cornstarch helps create a crispy outer layer, which is essential for achieving a crunchy texture by absorbing excess moisture. Additionally, cornstarch helps the marinade adhere better to the tofu and prevents it from sticking to the pan.

• Chives: it has an onion-like flavor that elevates the marinade by adding a fresh and herbaceous note. Chopped chives provides a pleasant fragrance that makes the sauce more appealing and also contribute visual appeal to the dish.

• Garlic: it adds a robust flavor to the marinade, bringing a pleasant pungency along with a distinctive aroma. Garlic also has many health benefits, including anti-inflammatory properties and antioxidants. Finally, it helps tenderize the tofu, making it more palatable.

• Soy sauce: it provides a rich umami flavor, adding saltiness to the marinade and helping to preserve the entire mix. Moreover, soy sauce contributes a deep color, making the marinade visually appealing, and it penetrates the tofu for better flavor absorption.

• Honey: it adds a natural sweetness that balances the salty and tangy ingredients. Honey provides a hint of caramel, and as the tofu cooks, it helps create a golden-brown crust. This ingredient also thickens the marinade, allowing it to coat the tofu more evenly.

• Bell peppers: I use red, yellow, and green bell peppers because for the variety of their flavors, some sweeter and others more bitter. Their vibrant colors enhance the Tofu Poke Bowl, making it visually appealing. Finally, bell peppers are rich in vitamins A and C and antioxidants, which make the dish more nutritious.

• Carrots: grated, they add a pleasant crunch that contrasts with softer ingredients like rice. Carrots have a natural sweetness, and their vibrant color adds a pop of color, making the Tofu Poke Bowl fresh and inviting. This vegetable is rich in vitamins, including A, fiber and antioxidants.

• Avocado: I add it sliced, but you can choose to serve it as guacamole or in small cubes on top of the Tofu Poke Bowl. Avocado is rich and has a creamy texture that complements the crunchy ingredients and rice. This ingredient is satisfying and packed with healthy fats, as well as vitamins and potassium.

• Edamame: the crunchy texture contrasts with the soft avocado and provides a great source of plant-based protein, enhancing the nutritional value of the Tofu Poke Bowl and making it more feeling.

• Cherry tomatoes: small tomatoes have a sweet and tangy flavor, along with a vibrant red color that makes the bowl fresher and more inviting. Cherry tomatoes are a good source of vitamins A and C, antioxidants and fiber.

• Baby spinach: this is the base for the Tofu Poke Bowl, providing vitamins A, C and K. Additionally, baby spinach adds an earthy taste, a bright green color, and a soft texture that complements the other components.

Find the complete recipe with measurements below.

How to prepare the tofu bowl

Cut the block of tofu into cubes and place them in a mixing bowl. Add cornstarch, lemon pepper ( 1/2tsp lemon juice + 1/4 tsp black pepper), and a pinch of salt. Whisk to combine.

Heat some olive oil in a saucepan and add the tofu. Cook until golden, and in the meantime, prepare the sauce.

In a bowl, combine soy sauce, honey, lemon juice, grated garlic cloves, and chopped chives.

Lower the heat and pour the sauce into the pan with the tofu. Stir and cook for a few minutes until the sauce reduces.

Cut the bell peppers into strips. Heat some olive oil in a saucepan and when hot add the bell peppers along with paprika and a pinch of salt. Let them cook, adding some water if you notice they stick to the bottom.

Combine the poke bowl by placing a base of baby spinach and then add on top: rice, bell peppers, grated carrots, cut cherry tomatoes, edamame, avocado, marinated tofu.

My tips for a nutritious all-in-one meal

• Substitute white rice with brown rice, quinoa, or any type of grain.

• Replace honey with other sweeteners like maple syrup.

• Choose the plant-based protein of your choice, such as tempeh or seitan.

Did you try this recipe? Don’t forget to share it with me tagging @nutritiouslysofia on Instagram!