clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Vegan poke bowl with chopsticks, spicy mayo, and soy sauce.

Tofu Poke Bowl

  • Author: Elena Contis
  • Total Time: 20 minutes
  • Yield: 4 poke bowls 1x
  • Diet: Vegan


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!


  • 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
  • 116 ounce block of extra firm tofu*
  • 2 cups purple cabbage, roughly chopped
  • 1/2 cup radishes (about 45 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


  1. Cook the rice. I prefer using frozen rice since it makes this recipe super quick and easy! Divide the rice evenly between four bowls.
  2. 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.
  3. 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.
  4. Divide all of the tofu, toppings, and cucumber mixture between all four bowls. Add any other toppings you desire!
  5. 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


  • 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

%d bloggers like this: