tinygreenforkTofu is a versatile ingredient that can become anything from crispy to creamy or marinated to grilled. And in a poke bowl? It’s next level. The union of perfectly seasoned tofu with fresh crunchy vegetables and a flavourful sauce creates an exciting experience with every bite.
I often come back to this recipe because it’s both light and protein-packed, making it easy to customise to my liking. This tofu poke bowl provides a refreshing choice for hot days while serving as a balanced nourishing meal that won’t weigh you down. In a single bowl you can enjoy a perfect blend of different textures and flavours which include savoury elements and tangy notes alongside slight sweetness and the ideal amount of crunch.
This recipe could transform your opinion about tofu even if you currently have reservations about it. The tofu absorbs each delicious note from the marinade and becomes irresistibly flavourful. This tofu poke bowl serves as both a speedy healthy dinner option and an impressive meal prep choice for your week.
One thing that is essential about this recipe is that the tofu must be marinated, because it transforms tasteless tofu into a flavourful dish. Don’t skip it! Another essential tip I want to emphasise is that you should never consume raw edamame. Eating raw edamame may seem risk-free but it contains harmful toxins leading to digestive problems. Boiling or steaming for a short time will ensure edamame is safe for consumption and tasty. Now, let’s make this poke bowl!
Tofu Poke Bowl
Description
This Tofu Poke Bowl delivers freshness and nutrition with crispy marinated tofu alongside protein dense edamame and creamy avocado as well as crunchy cucumber and shredded carrots. The combination of crispy seaweed and tangy pickled red onion creates a bowl that perfectly balances textures and flavours to deliver a satisfying customisable meal.
Ingredients
Instructions
- Start by peeling and cutting your ginger and onion and grind it into a paste with a mortar and pestle.
- In a bowl add the dark soy sauce, the rice vinegar, the 14 grams of toasted sesame oil, the agave syrup and the garlic and ginger paste. Mix everything together.
- After you pressed and drained the block of tofu, cut it in half lengthways and put it in the marinade bowl making sure both pieces are fully covered in the sauce. Let the tofu marinate in the fridge for about 40 minutes (or up to 2 hours if you want more flavour).
- While the tofu is marinating we’re going to boil the edamame beans for about 5 minutes and then fry them for about 4 minutes.
- After you washed and rinsed your rice add it to a pot with one and a half cups of water and let it boil over medium heat for 10 minutes. After the 10 minutes are up, wrap the lid in a kitchen towel and cook over high heat for 3 more minutes. This will make the rice perfectly fluffy.
- Now we’re going to prep the veggies. You can really cut the veggies anyway you want or you can get inspired from how I did it in the image below.
- Add some corn starch to a plate and cover the marinated tofu in it and fry it until crispy and browned on all sides.
- We’re now going to assemble the bowl. Start with the rice and then the edamame beans, the red cabbage, the lime, the pickled red onion, the cucumber, the carrots, the crispy seaweed, and the cilantro.
- Garnish with the chopped spring onion, the sesame seeds and the chia seeds and serve.
Notes
- Store Components Separately – Store tofu, grains, and sauces separately for optimum flavour. Avocado and seaweed can be added only at serving time.
- Base Selection – For a fuller feeling select solid bases such as brown rice, quinoa, or soba noodles. Cauliflower rice or combined greens can be taken as a low-calorie base.
- Modification Ingredients – Modify these recipes to fit your taste using extra toppings including pickled vegetables, radishes, roasted nuts or mango to bring in additional texture and flavour.
