This wholesome vegan tofu poke bowl options tofu poke marinated in a sesame ginger soy sauce and paired with rice, edamame, avocado and contemporary veggies.
Concerning the Recipe
Tofu poke is a vegetarian twist on traditional uncooked tuna poke, providing a easy, contemporary, and pleasurable dish that’s simple to arrange.
Tofu takes heart stage within the bowls, marinated in ginger-soy sauce, after which paired with substances like rice, carrots, edamame, cabbage, avocado, and seasoned cucumber, all assembled right into a vibrant poke bowl.
Poke bowls are usually not solely scrumptious however a nourishing alternative, filled with healthful substances that present loads of flavour and texture. They’re additionally splendidly versatile, permitting you experiment with totally different grains, veggies, sauces and garnishes to fit your tastes and dietary wants.
For extra tofu recipes like this, don’t miss my sushi bowls, tofu banh mi and tofu katsu! For extra reader-favourite bowls, it’s important to attempt these teriyaki chickpea bowls, peanut tofu bowls and tofu edamame bowls.
What’s poke?
Conventional poke is diced and marinated uncooked fish, usually tuna, served as an appetizer or principal dish and is a standard dish of Native Hawaiian delicacies.
Traditional poke seasonings fluctuate however have been influenced by Japanese and different Asian cuisines and should embrace soy sauce, inexperienced onion, sesame oil, sesame seeds, wasabi and sea salt.
Poke bowls grew to become fashionable all through North American in recent times and are sometimes served in informal eating places the place you’ll be able to customise the whole lot from the bottom of the bowl, to the veggies and marinade on the fish.
Substances
A whole checklist of substances with quantities and full directions is positioned within the printable recipe card under. This part covers ingredient and substitution issues.
- Tofu: Use agency tofu or extra-firm tofu. You’ll must plan forward for 20 minutes of urgent time. This may assist the tofu absorb of the marinade so it’s extra flavourful.
- Tamari or Soy Sauce: Both works nice. Use tamari if you happen to want the recipe to be gluten-free.
- Sesame Oil: You need to use common sesame oil or toasted sesame oil.
- Sambal Oelek: Sambal oelek is a chili garlic paste and ought to be simple to seek out in a serious grocery retailer. Should you can’t discover it, something labelled “chili paste” or “garlic chili paste” works. You possibly can use candy chili sauce however the flavour will likely be a bit sweeter.
- Ginger & Ginger: Contemporary is very nice within the marinade however you’ll be able to substitute 1 tsp floor garlic and ginger if wanted.
- Rice: Brief-grain brown rice, basmati or jasmine work finest however any number of rice or different grain, corresponding to quinoa, works.
- Inexperienced Onion, Cabbage, Carrot and Cucumber: The veggies are simple to customise with no matter you’ve got out there or choose. Combine and match the quantities or attempt one thing else like radish, bell pepper or spinach. Mango can also be a yummy addition!
- Nori: I feel nori is a should for poke bowls. Search for any toasted nori or seaweed snack and slice it into skinny strips with scissors or simply crumble over your bowl.
Variations & Additions
Tofu poke is a flavorful and customizable dish that may be made quite a few methods. Right here’s a listing of variations and additions to think about when creating your individual vegan tofu poke bowl recipe:
- Tofu: The recipe requires uncooked tofu however you can even use baked or pan-fried crispy tofu like this chili tofu, black pepper tofu, candy and spicy tofu or crispy tofu.
- Base:
- Rice: Use sushi rice, white rice, brown rice, quinoa or cauliflower rice for a low-carb possibility.
- Noodles: Not into rice? Strive rice noodles or some other noodle you take pleasure in.
- Greens: For a lighter base, you should utilize a mattress of blended greens or child spinach.
- Contemporary Substances:
- Avocado
- Cucumber
- Edamame Beans
- Carrot
- Radish
- Pink Bell Pepper
- Pink Onion
- Mango
- Seaweed
- Pineapple
- Pickled Onion
- Inexperienced Onion
- Sauces and Dressings:
- Toppings & Garnishes:
- Sesame Seeds
- Nori
- Lime
- Chopped Peanuts or Cashews
- Wasabi
Step-by-Step Directions
Step 1: Begin cooking the rice.
Should you don’t have cooked rice readily available, begin getting ready that now. You need to use short-grain brown rice or a long-grain white rice like basmati rice or jasmine rice.
Step 2: Press the tofu.
I used a tofu press however if you happen to don’t have one, wrap the tofu in a dish fabric or paper towels, place on a plate and place a heavy object like a skillet on prime for about 20 minutes.
Step 3: Make the marinade and marinate tofu.
First, combine up the marinade in a bowl or sealable container sufficiently big to suit the entire tofu. I like to make use of a container so I can simply marinate it by shaking it often.
Let the tofu marinate for quarter-hour. When it’s prepared, drain the tofu and reserve the remaining marinade to drizzle on prime of the bowls.
Step 4: Make the seasoned cucumber, prep all of the veggies and cook dinner edamame.
Place the sliced cucumber in a colander and add a couple of pinches of salt. Gently toss together with your palms till they start to launch liquid.
Let it sit for five minutes then toss once more, drain and switch to a small bowl. Add the rice vinegar, and toss to coat.
Step 5: Assemble the poke bowls.
Begin with rice then prime with all of the veggies, edamame, avocado and tofu.
Get pleasure from your contemporary and scrumptious vegan poke bowl!
Storing
- Fridge: Leftover bowls may be saved within the fridge for as much as 3 days.
- Meal Prep: Make the tofu and edamame and chop the veggies forward of time. You may retailer the whole lot individually or assemble into bowls and retailer.
- The rice is finest added contemporary however may be made prematurely as nicely, if wanted.
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Description
These wholesome and vibrant tofu poke bowls are enjoyable to make and filled with contemporary flavour! Get pleasure from for a vegetarian twist on tuna poke.
For the Tofu Poke
For the Bowls:
- Prepare dinner Rice: To a medium pot, add rice and a couple of cups of water. Carry to a boil, then cowl and cut back warmth to low. Simmer for 30-35 min, till rice is tender and water is absorbed. Take away from warmth. Let relaxation, nonetheless coated for five minutes. Season with salt, then fluff rice with a fork.
- Press Tofu: Lower tofu in half lengthwise, so you’ve got two thinner rectangles, then wrap in clear kitchen towels. Place on a dinner plate or reducing board. Weigh tofu down with a heavy object like a forged iron skillet, or massive pot for no less than 20 minutes.
- Make Marinade: In a medium bowl, whisk collectively soy sauce, lime juice, sesame oil, sambal, ginger, garlic and sesame seeds.
- Marinate Tofu: As soon as tofu is pressed, lower into ½-inch cubes. Add tofu items to the bowl with the marinade, then toss to coat. Let marinate for 10-15 minutes, tossing often. Drain tofu, reserving the surplus marinade. (Tip: You possibly can additionally make the marinade in a Tupperware, then add tofu, seal and shake the container each every so often).
- Make Seasoned Cucumber: Place cucumbers in a colander and add a couple of pinches of salt. Gently squeeze and toss together with your palms till they start to launch liquid. Let sit for five minutes. Squeeze once more, drain and switch to a small bowl. Add the rice vinegar, and toss to coat; put aside.
- Assemble bowls: Divide rice between 4 bowls. Prepare tofu, veggies and toasted nori on prime. Drizzle with the reserved marinade. Sprinkle with toasted sesame seeds.
Notes
Leftover bowls may be saved within the fridge for as much as 3 days.
Vitamin
- Serving Measurement: 1 bowl
- Energy: 521
- Sugar: 7 g
- Fats: 20 g
- Carbohydrates: 66 g
- Fiber: 10 g
- Protein: 23 g
Key phrases: vegan poke bowl, tofu poke bowl
