Tofu Poke Bowl

Published: Feb 13, 2024 by Shweta with 5 Comments · This post may contain affiliate links ·

A Tofu Poke Bowl that's full of nutrition and flavor and it's easy to make. A delicious favorite dish for a well-balanced dinner.

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Craving a flavorful meal but not sure what to make...ENTER this delicious tofu poke bowl! This vegan poke bowl is full of nutrition and flavor and it's surprisingly easy to make. Not only will you get to enjoy a tasty meal, but you'll also be fueling your body with all the nutrients you need.

If you were to ask me what is my go-to dish for a well-balanced dinner, I'd pick a tofu poke bowl or any sort of tofu rice bowl. You get your grains, protein, veggies, and fats. It’s versatile and you can adapt it to what vegetables are seasonal and in your fridge. It's also a great tofu meal prep recipe that you can pack for lunch the next day or throughout the week! This particular tofu bowl includes some fancy but easy tofu, veggies, and rice, all drizzled with an umami miso sauce.

I love being inspired by dishes from restaurants and recreating a similar version at home. This particular dish was a crispy tofu bowl recipe with a miso sauce. For this recipe, I adapted the Korean Vegan's Spicy Garlic Tofu recipe and incorporated it into a tofu bowl for a hearty meal.

Why We Love This Recipe

High-Protein:Tofu and edamame provide a great source of protein.
High in Fiber:Packed with veggies like carrots, red cabbage, and cucumber.
Easily Customizable:Easy to adjust ingredients and use whatever veggies are in season for your area.
Great for Meal Prep:Perfect for preparing in advance for a great tofu lunch.
Flavorful:The delicious miso sauce adds a punch of umami and brings this vegan bowl together.

WHAT IS POKE?

A poke bowl is native to Hawaiian cuisine that is influenced by Japanese flavors. Poke refers to diced raw fish that is served in a bowl on top of rice with dressing. Poke bowls have become quite the trend in America in recent years with customizable options, my favorite being a vegan option!

How to Make a Tofu Bowl

Make the tofu.
- This is the longest part of the recipe but SO worth it. If you are short on time, you can always use this Easy Tofu recipe and add some gochugaru for the added spice.
Prepare the rice.
- I usually have basmati rice on hand (loads of it because I’m Indian) so this is convenient for me to use. However, I made this bowl with jasmine rice, which is absolutely perfect! You don’t have to go and buy brand new rice for this recipe-use what you have!
Make the miso dressing.
- I like to make mine when the tofu and rice are cooking and refrigerate it until serving. This helps the flavors set in really well. Whisk together miso, maple syrup, lime, sea salt, and water. The sauce will thicken in the fridge so you can add an extra tablespoon of water at a time until you reach your desired consistency.
Assemble the bowl.
- For the vegetables, I use edamame, red cabbage, carrots, and mini cucumbers. I like to top it with avocado for the extra good fats! Other vegetables you can include are radishes, roasted broccoli, bell peppers, and cherry tomatoes. Look for seasonal options to help save money!

With a few simple ingredients, you can easily craft a tofu bowl that will leave you with all the nutrition and flavor you need. Not only is it a tasty meal, but it's also nutrient-filled and vegan. Give this tofu poke bowl a try and enjoy how easy it is to make a healthy, delicious meal.

If you loved this Tofu Poke Bowl recipe, let me know in the comments below! I’d love to connect with you onFacebook,Instagram, andPinterest! Subscribe to my weekly emails so you never miss a new recipe!

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5 from 5 votes

A Tofu Poke Bowl that's full of nutrition and flavor and it's easy to make. A delicious favorite dish for a well-balanced dinner.

Prep Time: 20 minutes mins

Cook Time: 20 minutes mins

Total Time: 40 minutes mins

Servings: 4 people

Author: Shweta

Ingredients

For the Tofu:

1 16- ounce block of extra firm tofu
2 tablespoons soy sauce
6 tablespoons cornstarch
3 tablespoons neutral oil,, for cooking

For the Tofu Sauce

1 tablespoon neutral oil
5 cloves garlic,, minced
¼ cup red onion,, diced
1 green chili,, diced
1 tablespoon gochagaru
2 tablespoons soy sauce
1 tablespoon rice vinegar
2 tablespoons maple syrup
1 teaspoon cornstarch
2-3 tablespoons water,, more if you like it saucier

Miso Dressing

¼ cup miso paste
1 tablespoon rice vinegar
1 tablespoon maple syrup
1 teaspoon lime
2 tablespoons oil
¼ teaspoon sea salt
2 tablespoons water
2 cups cooked rice

For the Bowl Assembly

1 cup cabbage, shredded
1 cup edamame, thawed
1 medium cucumber, sliced
1 medium avocados, sliced
1 cup shredded carrots

Instructions

Prep the Tofu.

Press liquid out of the tofu then cube tofu. In a large bowl, add the tofu, soy sauce and cornstarch. Toss gently until well coated. Set aside.

Prep the Sauce.

Prep your vegetables. Prepare the sauce by mixing together gochugaru, soy sauce, rice vinegar, maple syrup, and teaspoon of cornstarch. Set aside.

Cook the Tofu.

In a large non-stick pan, add 3 tablespoons of vegetable oil over high heat. When oil is hot, add coated tofu cubes making sure they are not touching each other. Cook the tofu and flip them one by one, until they are brown on all sides. Remove the tofu chunks from the pan and set them aside on a cooling rack or paper towel to drain the excess oil. Repeat with the remaining tofu.

Flavor the Tofu.

When all of the tofu is complete, in the same pan, add 1 tablespoon of oil. Then add the garlic, onions, chilis, and saute the vegetables until the garlic starts to brown. Reduce the heat to medium-high and add the sauce, stirring it until it reduces down into a thick slurry. If you like your tofu to be slightly saucier, add 1 tablespoon of water at a time. Turn off the heat. Gently add back the fried tofu and stir until the tofu is evenly coated in the sauce.
See Also
Chicken Marsala in a Creamy Mushroom Sauce

Make the Miso Dressing.

Prepare your miso dressing by whisking together your miso, rice vinegar, maple syrup, lime, olive oil, and salt.

Combine the Tofu Poke Bowl

In each individual serving bowl, add the cooked rice. On top of the rice, add the cabbage, edamame, cucumbers, avocados, shredded carrots, and cooked tofu. Drizzle the miso dressing over the bowl ingredients. Garnish the bowl with toasted sesame seeds, cilantro, or scallions. Serve immediately.

Nutrition Info

Tried this recipe? Let me know!Tag @sharethespice or tag #sharethespicerecipes!

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Reader Interactions

Comments

Vicky
February 14, 2024 at 4:20 pm

This tofu poke bowl was absolutely delicious and I love how it is packed with vibrant flavors. I can't wait to make it again. Such a great meatless meal!
Reply
Shelby
February 14, 2024 at 4:35 pm

There are so many amazing flavors and textures in this vegetarian poke bowl. It's a light yet super satisfying meal!
Reply
Gianne
February 14, 2024 at 5:37 pm

The combination of fresh tofu, veggies, and flavorful sauce was amazing. It's a healthy and satisfying meal that I can't wait to have again!
Reply
Shadi Hasanzade
February 14, 2024 at 8:03 pm

The combination of flavors and textures in this bowl is simply mouthwatering, and the miso dressing adds the perfect kick. I can't wait to try making this at home and adding my favorite toppings.
Reply
Jgohel
February 27, 2024 at 7:18 am

I was waiting for this
It’s very healthy
Reply

Tofu Poke Bowl - Share the Spice (2024)