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Crispy, savory marinated tofu cubes served over a bed of fluffy sushi rice with a rainbow of fresh, crunchy vegetables. This vegan take on a Hawaiian classic is a vibrant, healthy, and satisfying meal that's easy to assemble.
For 4 servings
Prepare and Cook the Sushi Rice
Season the Rice and Prepare the Tofu
Marinate and Cook the Tofu
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Crispy, savory marinated tofu cubes served over a bed of fluffy sushi rice with a rainbow of fresh, crunchy vegetables. This vegan take on a Hawaiian classic is a vibrant, healthy, and satisfying meal that's easy to assemble.
This hawaiian recipe takes 45 minutes to prepare and yields 4 servings. At 421.9 calories per serving with 17.6g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Prepare Vegetables and Assemble Bowls
Instead of sushi rice, use brown rice or quinoa for a nuttier flavor and extra fiber. You can also serve it over a bed of mixed greens for a lighter, low-carb option.
Customize your bowl with other fresh ingredients like thinly sliced radishes, pickled ginger, seaweed salad (wakame), sweet corn, or mango cubes for a tropical twist.
Elevate your bowl with a final drizzle of sauce. Try a spicy sriracha mayo (mix sriracha with vegan mayonnaise), a creamy peanut sauce, or a sweet and savory unagi sauce.
While this recipe features tofu, you can also use tempeh (crumbled and pan-fried) or chickpeas (roasted with the same marinade) for a different plant-based protein.
Tofu and edamame are excellent sources of complete protein, containing all nine essential amino acids necessary for muscle repair, growth, and overall body function.
Avocado and toasted sesame oil provide monounsaturated and polyunsaturated fats, which are beneficial for heart health, reducing bad cholesterol levels, and supporting brain function.
With contributions from edamame, carrots, avocado, and rice, this bowl is packed with fiber, which aids in digestion, promotes a feeling of fullness, and helps regulate blood sugar levels.
The variety of colorful vegetables ensures a wide array of essential nutrients, including Vitamin C from carrots, potassium from avocado, and iron and folate from edamame.
Each serving of this Tofu Poke Bowl contains approximately 580-650 calories, making it a well-rounded and substantial meal. The exact count can vary based on the size of the avocado and specific brands of ingredients used.
Yes, this Tofu Poke Bowl is a very healthy and balanced meal. It provides a great source of plant-based protein from tofu and edamame, complex carbohydrates from rice, healthy fats from avocado and sesame oil, and a wide range of vitamins, minerals, and fiber from the colorful vegetables.
Absolutely. To make this poke bowl gluten-free, simply substitute the soy sauce with tamari or a certified gluten-free soy sauce. All other ingredients in the recipe are naturally gluten-free.
For best results, store the components separately in airtight containers in the refrigerator. The rice, tofu, and harder vegetables (carrots, edamame) will last for up to 3 days. It's best to slice the avocado just before serving to prevent browning. Assemble the bowl right before you're ready to eat.
Extra-firm tofu is highly recommended because it holds its shape well and gets the crispiest. Firm tofu can also work, but you may need to be more gentle when handling it. Silken or soft tofu is not suitable for this recipe as it will fall apart.