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Tofu Poke Bowl with edamame and avocado

Tofu Poke Bowl

4.82 from 22 votes
If you want a tasty plant-based dinner, you'll love these vegan Tofu Poke Bowls that replace tuna poke with tofu.
Prep Time: 10 minutes
Cook Time: 10 minutes
marinade time: 30 minutes
Total Time: 50 minutes
Yield: 2 servings
Course: Dinner, Lunch
Cuisine: Hawaiian

Ingredients

  • 1 14-ounce package extra firm tofu, drained
  • ¼ cup reduced sodium soy sauce or gluten free tamari (plus optional more for drizzling)
  • 4 garlic cloves (crushed through a garlic press or finely minced)
  • ½ medium cucumber (3/4 cups)
  • 2 scallions
  • 1/2 tablespoon cornstarch
  • 1 tablespoon sesame oil
  • 2 cups mixed greens
  • 1 cup cooked brown rice
  • ½ cup shelled edamame
  • 2 ounces avocado (sliced, from 1 small)
  • Sesame seeds (for garnish)
  • Sriracha mayo* or sriracha (for topping (optional))

Instructions

  • Place tofu on a paper towel or tea towel lined plate.  Cover with another 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 lay 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 make sure all sides are covered. Marinate for at least 30 minutes.
  • 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. Set aside.
  • Sprinkle marinated tofu with the cornstarch, tossing gently to coat.
  • In a large skillet, heat the sesame oil over high heat.  Add the tofu and cook for 2- 3 minutes, until the first side is browned.
  • Flip cubes with a spatula, cooking each side for a couple 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.

Notes

* if vegan, use vegan mayo mixed with sriracha.

Nutrition

Serving: 1bowl, Calories: 520kcal, Carbohydrates: 47g, Protein: 29g, Fat: 24g, Saturated Fat: 3g, Sodium: 956mg, Fiber: 12g, Sugar: 5g
- WW Points: 7