This tofu poke bowl is filled with fresh veggies like edamame, cucumbers, avocado, radish, and carrots. It’s easy to make, customizable and great for meal prep!
Rice bowls (aka grain bowls and/or buddha bowls) are easily one of my favorite lunches or dinners to make. They are exactly how I like to eat – a little of a lot of things! You can completely customize them to your liking and add any veggies you have on hand. Plus, rice bowls can be made in under 30-minutes, and are an excellent meal prep option!
Today, we will be making a specific type of rice bowl – a tofu poke bowl. This tofu poke bowl recipe is loaded with veggies, plant-based protein, and healthy fats. It’s a filling and healthy lunch or dinner that will fuel you through your day!
What is a Poke Bowl?
A traditional poke (pronounced poh-KAY) bowl consists of white rice topped with raw fish that’s been marinated in a blend of sesame oil, soy sauce, green onions and other spices.
Sourced from Today.com
Poke places have been popping up and gaining popularity within the last few years. However, Hawaiians have been making themselves poke bowls for a while now! The word poke in Hawaiian means “to slice or cut.” Hawaiian. This refers to how the fish is typically sliced into cubes and then added to a bowl along with rice and vegetables.
Traditionally, the fish used in a poke bowl is salmon or tuna. However, for this recipe, we are making a vegan poke bowl and will be using tofu.
How to Make a Poke Bowl?
The basic components of a poke bowl are:
- White or brown rice as a base (you can also use greens, zucchini noodles, or cauliflower rice instead for a lower carb option)
- A protein such as tofu, tempeh, seitan, or legumes
- Veggies like edamame, cucumber, avocado, carrots, etc.
- A sauce like spicy mayo, ponzu, or soy sauce for topping
The process of whipping up a poke bowl takes less than 30 minutes:
- Cook your rice first. To make this meal super quick and easy, I always have frozen brown or white rice on hand to microwave and be done with it.
- Drain and press the tofu. Place each block of tofu between a couple of paper towels. Squeeze out the moisture by placing something with weight like a cookbook on top of the tofu. Let the tofu sit for about 10 minutes.
- Wash and chop all of your veggies and toppings. You can divide the toppings evenly between bowls or put each topping in its own bowl. This is fun to do for family dinner so everyone can pick and choose their toppings and customize their bowls to their liking.
- Top off your bowl with any sauces like spicy mayo, ponzu, or soy sauce. Then, sprinkle sesame seeds, or furikake overtop and enjoy!
- If meal prepping, add everything to an airtight container and store it in the refrigerator for when you need a ready-to-go lunch or dinner.
Topping Options
There is nothing I love more than making food at home that I would typically buy out at a restaurant. It ends up being so much cheaper, and you have way more flexibility with what goes into your meal.
You really can’t go with the toppings you choose for a poke bowl. My only motto is… the more variety and color, the better!
Here are some potential topping options:
- Tofu
- Cucumber
- Red onion
- Purple cabbage
- Mangos
- Pineapples
- Avocado
- Carrots
- Edamame
- Jalapeño
- Green onions
- Corn
- Spinach
- Crispy onions
- Sprouts
- Microgreens
- Seaweed salad
- Pineapple
- Pickled onions
- Spicy mayo
- Pickled ginger
- Furikake
- Ginger
- Fresh parsley
- Fresh cilantro
I’m sure after trying this recipe, poke bowls will become one of your go-to meals because they’re:
- Made in less than 30-minutes
- Customizable
- Protein-rich and fiber-rich
- Flavorful
- Packed with veggies
- Filling
- Easy
- Great for meal prepping
Let me know if you try out this tofu poke bowl recipe, and if you do, I would love it if you left a rating and review below! Make sure you are also following along on Instagram and Pinterest for more food inspiration.
Try Other Delicious Vegan Recipes:
- Mediterranean Buddha Bowl
- Pesto Pasta Salad
- Grilled Tofu Burgers
- Vegan Pierogies
- Shepherd’s Pie with Beyond Beef
- Greek Lemon Soup (Avgolemono)
- Beyond Sausage Vegan Paella
- Pumpkin Soup without Stock
- Spicy Noodle Stir Fry
- Broccoli Leek Soup
- Stuffed Fried Olives
- Vegan Pigs in a Blanket
- Vegan Mushroom Ceviche
Tofu Poke Bowl
- Total Time: 20 minutes
- Yield: 4 poke bowls 1x
- Diet: Vegan
Description
This tofu poke bowl is filled with fresh veggies like edamame, cucumbers, avocado, corn, and carrots. It’s easy to make, customizable and great for meal prep!
Ingredients
- 2 cups cooked brown or white rice
- 2 cups cucumber, quartered
- 1/2 red onion, diced
- 1 tablespoon soy sauce
- 1 teaspoon rice vinegar
- 1/4 teaspoon sesame oil
- 1 – 16 ounce block of extra firm tofu*
- 2 cups purple cabbage, roughly chopped
- 1/2 cup radishes (about 4–5 radishes), thinly sliced
- 2 mangos, diced
- 1 avocado, sliced
- 1/2 cup shelled edamame
- 1/2 cup shredded carrots
- 2 tablespoons green onions, sliced
- 2 jalapeños, sliced (optional if you don’t like spicy)
- 2 tablespoons sesame seeds
Other optional toppings:
- Corn
- Spinach
- Crispy onions
- Sprouts
- Microgreens
- Seaweed salad
- Pineapple
- Pickled onions
- Spicy mayo
- Pickled ginger
- Furikake
- Ginger
- Fresh parsley
- Fresh cilantro
Instructions
- Cook the rice. I prefer using frozen rice since it makes this recipe super quick and easy! Divide the rice evenly between four bowls.
- Place each block of tofu between a couple of paper towels. Squeeze out the moisture by placing something with weight like a cookbook on top of the tofu. Let the tofu sit for about 10 minutes.
- Add the cucumbers, red onion, soy sauce, rice vinegar, and sesame oil to a small bowl and stir to combine. Set aside to marinate while you chop and prep the other veggies.
- Divide all of the tofu, toppings, and cucumber mixture between all four bowls. Add any other toppings you desire!
- Enjoy immediately. Or, if meal prepping, add everything to an airtight container and store it in the refrigerator for when you need a ready-to-go lunch or dinner.
- Prep Time: 15 Minutes
- Cook Time: 5 Minutes
- Category: Entree
- Method: No Cook
- Cuisine: Hawaiian
Nutrition
- Serving Size: 1 poke bowl
- Calories: 708
- Sugar: 27.6g
- Sodium: 271mg
- Fat: 19.2g
- Saturated Fat: 3.4g
- Carbohydrates: 116.2g
- Fiber: 12.7g
- Protein: 21.1g
- Cholesterol: 0mg
Keywords: lunch, grain bowl, rice bowl, vegan, poke, meal prep, 30-minute meal
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