Avocado Mango Tofu Bowl
on May 04, 2022, Updated Aug 15, 2024
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This delicious vegan mango tofu bowl features rice, avocado, fresh mango salsa, edamame and crispy sweet chili tofu.
This restaurant-style bowl is packed with bold flavours. Think ginger, garlic, mango, lime, cilantro and jalapeno paired with refreshing veggies like cucumber and radish.
It feels somewhat like a vegan poke bowl but features crispy sweet chili tofu instead of tuna. You’ll love the sweet and tangy mango salsa alongside spicy tofu with plenty of creamy avocado to cool things off.
Enjoy this fresh, flavourful and refreshing bowl for a nutritious dinner or tasty meal prep option.
Recipe Highlights
- Packed with bold flavours!
- Vegan and can be gluten-free.
- Easy to customize with different veggies.
- Crispy tofu coated in an addictive sweet chili sauce.
- Sweet and zesty mango salsa that’s perfect in this bowl and for other recipes.
- Simple ginger lime dressing to take it to the next level!
- High in protein and fiber.
- Light and refreshing but will still fill you up.
Ingredients
- Tofu: Use extra-firm tofu, drained and pressed for at least 20 minutes.
- Tamari: Can be substituted with soy sauce if that’s what you have.
- Maple Syrup: Can be substituted with agave syrup.
- Chili Sauce: Sambal oelek, or chili garlic sauce, is recommend, though you can also use Sriracha.
- Rice Vinegar: You can use seasoned or unseasoned rice vinegar.
- Sesame Oil: You’ll need a bit of this for the sweet chili sauce as well as the ginger lime dressing. I wouldn’t recommend substituting a different oil but it could be omitted if needed.
- Mango: You’ll need one large or two medium-sized mangoes or about 1.5 cups diced. The amount doesn’t have to be exact. You may even want to double the salsa recipe for other uses!
- Rice: Any rice you enjoy works. Try basmati, jasmine or brown rice. You could also substitue another grain like quinoa or swap the rice for lettuce to make this a salad.
- Edamame: Recommend amount is 1/2 cup per bowl but you can adjust that to your preference. If you don’t have edamame or can’t find any in stores, green peas or chickpeas would be a suitable substitute.
- Coconut Flakes: Optional for a crunchy, tropical topping. You can buy them toasted or toast your own briefly in the oven.
This list is not complete. Please see the recipe card at the end of the post for the complete ingredient list with measurements and detailed instructions.
Step-by-Step Instructions
Step 1: You can use a tofu press or wrap the tofu in a dish cloth and place a heavy object like a cast iron skillet on top of it. Let it sit for 20 minutes.
While you’re waiting, you can start the rice and edamame and prepare the various condiments for the bowl.
Step 2: While you’re waiting for the tofu, start cooking rice and edamame.
How much rice to use? I’d say anywhere form 1/2-1 cup cooked per bowl depending on your nutritional needs at the time. So if you want 3/4 cup cooked per bowl, you’ll need about 1.5 cups of uncooked rice.
Step 3: Make the sweet chili sauce by mixing everything up in a small bowl.
Step 4: Mix the mango salsa. You’ll need mango, red onion, cilantro, lime, jalapeno and an optional oil of choice. Mix it all up and season with a pinch of salt.
Set it aside for now so the flavours can really mix together!
Quick Tip: To simplify the recipe you can just use diced mango instead of making the salsa. Alternatively, considering doubling the mango salsa for another use because it’s so yummy!
Try to avoid an overripe mango so your salsa isn’t mushy. Look for a mango with just a bit of give when you press on it, it shouldn’t be overly soft.
Step 5: Mix the ginger lime dressing. You’ll need the ginger, garlic, lime, maple syrup, sesame oil and an additional oil of choice such as olive oil or avocado oil.
Recipe Notes: Use a fine grater to prepare the garlic and ginger so they’re almost like a paste.
Step 6: Start heating 1.5 tbsp oil in a large non-stick pan. Cube the tofu and toss with the cornstarch along with a generous pinch of salt.
Step 7: Once the pan is hot, add the tofu and cook for 6-8 minutes, flipping occasionally until browned. Stir the sauce and pour it into the pan with the tofu and cook for another 1-2 minutes to coat the tofu and thicken the sauce.
Step 7: Assemble your owns. Start with rice then add the tofu, mango salsa, cucumber, edamame, avocado and radish. Finish with a drizzle of the ginger lime dressing.
Expert Tips
- Try a drizzle of this spicy mayo made with cashews or this mayo-based spicy mayo as an alternative to the ginger lime dressing.
- This almond satay sauce would also work as an alternative sauce.
- A sprinkle of sesame seeds, toasted cashews or peanuts make a yummy topping, in addition to or instead of the toasted coconut.
- For a lighter meal you can swap the rice for crunchy romaine or iceberg lettuce and make a salad.
- Other additions and swaps you can play with are grated carrot and green onion.
- Tempeh works as an alternative to tofu. The preparation method is the same except you don’t need to press the tempeh or use cornstarch.
FAQs
Try chickpeas, green peas or steamed or stir-fried green beans, snap peas or snow peas.
Yes. Just be sure to use gluten-free tamari and not tamari in the sweet chili sauce.
Storing & Meal Prep
- The sweet chili sauce, mango salsa and ginger lime dressing can all be made in advance.
- The assembled bowls can be stored in the fridge for 3-4 days.
- If making for meal prep, leave the avocado off until just before storing.
- I eat them cold after storing but you can warm them briefly in the microwave if you prefer.
Avocado Mango Tofu Bowls
Ingredients
For the Sweet Chili Tofu
- 1 454 g block extra-firm tofu, drained
- 2 tbsp cornstarch
- 1 tbsp tamari
- 2 tbsp maple syrup
- 1 tbsp chili sauce, sambal olek
- 1 tsp rice vinegar
- 1 tsp sesame oil
For the Mango Salsa
- 1 large ripe mango, diced (approx. 230 g/1½ cups diced)
- ¼ cup red onion, finely diced (45 g)
- ⅓ cup cilantro, finely chopped (20 g)
- 2 tbsp lime juice
- ½ jalapeno, seeded and finely chopped (28 g)
- 1 tsp oil, optional
- pinch of salt
For the Ginger Lime Dressing
- 1- inch piece ginger, peeled and grated (12 g)
- 1 clove garlic, grated
- 2 tbsp lime juice
- 2 tsp maple syrup
- 1 tsp sesame oil
- 1 tbsp oil, olive, avocado, etc.
- pinch of salt
For the Bowls
- 3 cups cooked rice of choice, approx. 3/4 cup per bowl or 1.5 cups total uncooked
- 1-2 avocados, thinly sliced
- 3 mini cucumbers, cut into ¼-inch half-moons
- 2 cups edamame, cooked
- 4-5 red radish, thinly sliced
- toasted coconut flakes, optional, for topping
Instructions
- Use a tofu press or wrap the tofu in a dish cloth and place on a plate or cutting board and weigh down with a heavy object for at least 20 minutes.
- Cook edamame and your choice of rice according to package instructions. The recommend amount is roughly 3/4 cup cooked per bowl, which is about 1.5 cups total uncooked, but that can be adjusted to suit your preference.
- Combine the tamari, maple syrup, chili garlic sauce, vinegar and sesame oil in a small bowl.
- Combine all of the mango salsa ingredients in a bowl and mix well.
- Combine all ingredients in a small bowl, season with a pinch of salt and set aside.
- Slice the tofu into 3/4-inch cubes and toss with the cornstarch and a pinch of salt and pepper in a bowl until well-coated.
- Heat 1.5 tbsp oil in a large pan over medium-hight heat. Once hot, add the tofu and cook for 6-8 minutes, flipping occasionally until golden-brown on all sides.
- Stir sauce again then pour into the pan with the tofu and cook for 1-2 minutes, tossing the tofu in the sauce.
- Divide the rice, mango salsa, cucumber, edamame and radishes between bowls. Top with the tofu and a drizzle of the ginger lime dressing.
Video
Notes
- The sweet chili sauce, mango salsa and ginger lime dressing can all be made in advance.
- The assembled bowls can be stored in the fridge for 3-4 days. If making for meal prep, leave the avocado off until just before storing.
- Can be enjoyed cold after storing or lightly reheated in the microwave.
I liked this! Where I live mangoes are abundant, so I thought I would try it.
Made half the recipe. I used chili garlic sauce in the tofu marinade. No jalapeños, so added hot sauce to mango salsa. I hate cilantro so just left it out. I subbed honey for maple syrup because it was whst I had. Served over quinoa. Added chickpeas since I didn’t have edamame. Unfortunately my avocadoes had gone bad, so I only got a few bits thrown in.
My whole family loved this, including an often fussy 12 year old! My husband said it was better than anything he has eaten recently in a restaurant, and it has quickly become a firm favourite. Thank you, we are really enjoying your recipes!
That’s awesome! I’m so glad you all enjoyed it. Thanks for the review.
This was incredible!! My young kids loved it too. This will definitely be on repeat! Thank you so much for sharing!
Thanks, Shelbie! I’m so glad everyone liked it.
This was amazing! I made it last night for dinner and we loved it. I swapped out radishes and added steamed broccoli and served with quinoa–delish! To save time during meal prep, I made the salsa and the dressing in the morning and it came together in under 20 minutes that evening. We are having it again tonight. Thank you for sharing this!
That’s awesome! I’m so glad you enjoyed it. I know there are a few steps but doing some in advance defintely helps. Thanks for the review!
I just made this and it’s so good! I didn’t have limes so I used lemons and I pickled the radishes. It is delicious!
Thanks, Nicole! Glad you enjoyed it!
What would you suggest instead of mango please? cammi
You can leave that part out or maybe try pineapple or diced orange (not salsa just on their own). Otherwise, you could add another veggie like sweet potato, bell pepper, carrot or snap peas.