Healthy Vegan Tofu Poke Bowl

About the Recipe

Tofu poke is a vegetarian twist on classic raw tuna poke, offering a simple, fresh, and enjoyable dish that’s easy to prepare.

Tofu takes center stage in the bowls, marinated in ginger-soy sauce, and then paired with ingredients like rice, carrots, edamame, cabbage, avocado, and seasoned cucumber, all assembled into a vibrant poke bowl.

Poke bowls are not only delicious but a nourishing choice, packed with wholesome ingredients that provide plenty of flavour and texture. They’re also wonderfully versatile, allowing you experiment with different grains, veggies, sauces and garnishes to suit your tastes and nutritional needs.

For more tofu recipes like this, don’t miss my sushi bowls, tofu banh mi and tofu katsu! For more reader-favourite bowls, you have to try these teriyaki chickpea bowls, peanut tofu bowls and tofu edamame bowls.

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.

• Tofu: Use firm tofu or extra-firm tofu. You’ll need to plan ahead for 20 minutes of pressing time. This will help the tofu soak up of the marinade so it’s more flavourful.
• Tamari or Soy Sauce: Either works great. Use tamari if you need the recipe to be gluten-free.
• Sesame Oil: You can use regular sesame oil or toasted sesame oil.
• Sambal Oelek: Sambal oelek is a chili garlic paste and should be easy to find in a major grocery store. If you can’t find it, anything labelled “chili paste” or “garlic chili paste” works. You could use sweet chili sauce but the flavour will be a bit sweeter.
• Ginger & Ginger: Fresh is really nice in the marinade but you can substitute 1 tsp ground garlic and ginger if needed.
• Rice: Short-grain brown rice, basmati or jasmine work best but any variety of rice or other grain, such as quinoa, works.
• Green Onion, Cabbage, Carrot and Cucumber: The veggies are easy to customize with whatever you have available or prefer. Mix and match the amounts or try something else like radish, bell pepper or spinach. Mango is also a yummy addition!
• Nori: I think nori is a must for poke bowls. Look for any toasted nori or seaweed snack and slice it into thin strips with scissors or just crumble over your bowl.

Variations & Additions

Tofu poke is a flavorful and customizable dish that can be made numerous ways. Here’s a list of variations and additions to consider when creating your own vegan tofu poke bowl recipe:

• Tofu: The recipe calls for raw tofu but you can also use baked or pan-fried crispy tofu like this chili tofu, black pepper tofu, sweet and spicy tofu or crispy tofu.
• Base:
  • Rice: Use sushi rice, white rice, brown rice, quinoa or cauliflower rice for a low-carb option.
  • Noodles: Not into rice? Try rice noodles or any other noodle you enjoy.
  • Greens: For a lighter base, you can use a bed of mixed greens or baby spinach.
• Fresh Ingredients:
  • Avocado
  • Cucumber
  • Edamame Beans
  • Carrot
  • Radish
  • Red Bell Pepper
  • Red Onion
  • Mango
  • Seaweed
  • Pineapple
  • Pickled Onion
  • Green Onion
• Sauces and Dressings:
  • The recipe does not include a dressing or sauce but some good options are peanut sauce, mayo-based spicy mayo recipe, miso tahini sauce, sesame drssing or cashew spicy mayo recipe.
  • Other condiments that work well are sriracha, rice vinegar, sesame oil or ponzu sauce.
• Toppings & Garnishes:
  • Sesame Seeds
  • Nori
  • Lime
  • Chopped Peanuts or Cashews
  • Wasabi

Step 3: Make the marinade and marinate tofu.

First, mix up the marinade in a bowl or sealable container big enough to fit all of the tofu. I like to use a container so I can easily marinate it by shaking it occasionally.

Let the tofu marinate for 15 minutes. When it’s ready, drain the tofu and reserve the remaining marinade to drizzle on top of the bowls.

Step 4: Make the seasoned cucumber, prep all the veggies and cook edamame.

Place the sliced cucumber in a colander and add a few pinches of salt. Gently toss with your hands until they begin to release liquid.

Let it sit for 5 mins then toss again, drain and transfer to a small bowl. Add the rice vinegar, and toss to coat.

Step 5: Assemble the poke bowls.

Start with rice then top with all the veggies, edamame, avocado and tofu.

Enjoy your fresh and delicious vegan poke bowl!

Storing

• Fridge: Leftover bowls can be stored in the fridge for up to 3 days.
• Meal Prep: Make the tofu and edamame and chop the veggies ahead of time. You can store everything separately or assemble into bowls and store.
• The rice is best added fresh but can be made in advance as well, if needed.