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When you need a tasty 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 recipe. I LOVED these Tofu Poke Bowls! High in protein, easy to make and cheaper than using sushi grade fish. Traditional poke bowls are served with sushi-grade tuna, shrimp, or other raw or cooked fish and served over rice or greens with fresh vegetables and a savory or spicy sauce. While I like a classic ahi poke bowl, I desired to develop a vegan option so vegetarians or those trying to include more plant-based proteins could enjoy them too. This easy version, made with fresh garlicky-soy marinated tofu, works so well—I’m sure you’ll like it! More tofu recipes it’s possible you’ll enjoy are these Spicy Gochujang Tofu Bowls and Sriracha Tofu Rice Bowls.

When you’ve never tried tofu before, it’s principally a blank slate absorbing any flavors you marinate it with. That is a fantastic beginner tofu recipe to try!

Tofu Poke Bowl Ingredients

• Tofu: Drain one package of additional firm tofu.
• Soy Sauce: Use reduced-sodium soy sauce or gluten-free tamari.
• Garlic: Crush or finely mince 4 garlic cloves.
• Scallions: Chop the scallions and separate the whites from the greens.
• Cornstarch: Toss a half tablespoon over the tofu.
• Sesame Oil for cooking the tofu in
• Greens: I used mixed greens, but spinach or arugula would even be good.
• Rice: Microwave frozen brown rice to save lots of time.
• Vegetables: Cucumber, avocado, shelled edamame
• Sesame Seeds for garnish
• Poke Bowl Sauce: Top your bowl with sriracha mayo or sriracha for an additional kick. Remember to use egg-free mayo if you ought to make this vegan.

Easy methods to prepare tofu before cooking

• Dry out Tofu: It’s essential to squeeze out all of the water from tofu before cooking it to get it crispy. To achieve this, transfer the tofu to a plate lined with paper towels or a tea towel. Then cover it with one other towel, and place a heavy pan on it to press out the liquid.
• Cut Tofu: Place the tofu on its side on a cutting board, and slice it in half lengthwise. Flip it back over so it’s lying flat, and cut it into 32 equal cubes. Put the cubes in a good layer in a shallow container.
• Marinate Tofu: Mix the soy sauce and garlic to make the marinade, and pour half of it over the tofu, ensuring all sides are covered. Marinate for at the very least half-hour.

Easy methods to Make Tofu Poke Bowls

1. Cucumber and Scallions: Peel and dice the cucumber and chop the scallions. Put the cucumber and scallion whites in a small bowl and toss with two tablespoons of the marinade.
2. Tofu: Coat the marinated tofu with the cornstarch. Heat the sesame oil in a big skillet over high heat, cook the tofu for a few minutes until it’s browned, after which flip. Proceed flipping and cooking until all sides are browned. Toss the tofu with the remaining marinade.
3. Assemble the Bowls: Layer two bowls with greens, rice, edamame, avocado, tofu, and the cucumber/scallion mixture. Garnish with scallion greens, sesame seeds, and sriracha mayo when you need a spicy tofu poke bowl.

Meal Prep

Cooked tofu will last as long as 4 days refrigerated in an airtight container. To pack the leftovers for lunch, store the tofu and rice in a single container, the cucumbers, scallions, and edamame in one other, and the greens in one other. Wait to slice the avocado until right before eating.

Variations

• Protein: When you need a more traditional poke bowl with fish, swap the tofu for tuna.
• Poke Salad or Poke Bowl: I often order my poke bowls with half brown rice and half greens, in order that’s how I created this bowl. When you prefer, you may do all greens or all rice.
• Rice: Sub white rice or quinoa for brown rice.
• Cucumber: An everyday or English cucumber will work.
• Vegetables: Add shredded carrots or cabbage.
• Fruit: For a little bit sweetness, toss in some diced mango or pineapple.
• Spice: Top with fresh sliced jalapeños.
• Sauce: When you don’t need a spicy sauce, drizzle your bowl with lime wedges or extra soy sauce.
• Poke Bowl Toppings: Sprinkle the poke with furikake or crumbled seaweed.

More Tofu Recipes You’ll Love

Prep: 10 mins

Cook: 10 mins

marinade time: 30 mins

Total: 50 mins

Yield: 2 servings

Serving Size: 1 bowl

• Place tofu on a paper towel or tea towel lined plate.  Cover with one other towel and place a heavy pan on top to press out excess water from tofu.

• Transfer to cutting board, flip on its side and slice in half lengthwise. Flip it back over to put flat on the cutting board and cut into 32 equal cubes. Place in a medium size shallow container so the cubes are in 1 even layer.

• In a small measuring cup or bowl, add the soy sauce and crushed garlic.

• Pour ½ the marinade (about 2 tablespoons) over the tofu, gently flipping to ensure all sides are covered. Marinate for at the very least half-hour.

• Meanwhile, peel and dice the cucumber and chop the scallions, separating whites from greens. Transfer the scallion whites and cucumbers to a small bowl and toss with 2 teaspoons of the remaining marinade. Put aside.

• Sprinkle marinated tofu with the cornstarch, tossing gently to coat.

• In a big skillet, heat the sesame oil over high heat.  Add the tofu and cook for 2- 3 minutes, until the primary side is browned.

• Flip cubes with a spatula, cooking either side for a pair minutes until evenly browned on all sides. Toss with remaining marinade.

Assemble the bowls:

• In 2 shallow bowls, layer each with 1 cup greens, ½ cup rice, half the edamame and cucumber/scallion mixture, 1 ounce avocado and ½ the cooked tofu.

• Garnish with scallion greens, sesame seeds and sriracha mayo, if using.

Last Step:

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* if vegan, use vegan mayo mixed with sriracha.

Serving: 1 bowl, Calories: 520 kcal, Carbohydrates: 47 g, Protein: 29 g, Fat: 24 g, Saturated Fat: 3 g, Sodium: 956 mg, Fiber: 12 g, Sugar: 5 g