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Tofu Poke Bowl

If you want a tasty plant-based dinner, you'll love these vegan Tofu Poke Bowls that replace tuna poke with tofu.

Prep Time
10 mins
Cook Time
10 mins
Additional Time
30 mins
Total Time
50 mins
Servings: 2 servings
Calories: 520 kcal
Course: Lunch , Dinner
Cuisine: Hawaiian

Ingredients

  • 1 14-ounce package extra firm tofu, drained
  • ¼ cup reduced sodium soy sauce or gluten free tamari (plus optional more for drizzling)
  • 4 garlic cloves (crushed through a garlic press or finely minced)
  • ½ medium cucumber (3/4 cups)
  • 2 scallions
  • 1/2 tablespoon cornstarch
  • 1 tablespoon sesame oil
  • 2 cups mixed greens
  • 1 cup cooked brown rice
  • ½ cup shelled edamame
  • 2 ounces avocado (sliced, from 1 small)
  • sesame seeds (for garnish)
  • Sriracha mayo* or sriracha (for topping (optional))

Instructions

    Cup of Yum
  1. Place tofu on a paper towel or tea towel lined plate.  Cover with another towel and place a heavy pan on top to press out excess water from tofu.
  2. In 2 shallow bowls, layer each with 1 cup greens, ½ cup rice, half the edamame and cucumber/scallion mixture, 1 ounce avocado and ½ the cooked tofu.
  3. Transfer to cutting board, flip on its side and slice in half lengthwise. Flip it back over to lay flat on the cutting board and cut into 32 equal cubes. Place in a medium size shallow container so the cubes are in 1 even layer.
  4. Garnish with scallion greens, sesame seeds and sriracha mayo, if using.
  5. In a small measuring cup or bowl, add the soy sauce and crushed garlic.
  6. Pour ½ the marinade (about 2 tablespoons) over the tofu, gently flipping to make sure all sides are covered. Marinate for at least 30 minutes.
  7. Meanwhile, peel and dice the cucumber and chop the scallions, separating whites from greens. Transfer the scallion whites and cucumbers to a small bowl and toss with 2 teaspoons of the remaining marinade. Set aside.
  8. Sprinkle marinated tofu with the cornstarch, tossing gently to coat.
  9. In a large skillet, heat the sesame oil over high heat.  Add the tofu and cook for 2- 3 minutes, until the first side is browned.
  10. Flip cubes with a spatula, cooking each side for a couple minutes until evenly browned on all sides. Toss with remaining marinade.

Notes

  • * if vegan, use vegan mayo mixed with sriracha.

Nutrition Information

Serving 1bowl Calories 520kcal (26%) Carbohydrates 47g (16%) Protein 29g (58%) Fat 24g (37%) Saturated Fat 3g (15%) Sodium 956mg (40%) Fiber 12g (48%) Sugar 5g (10%)

Nutrition Facts

Serving: 2servings

Amount Per Serving

Calories 520

% Daily Value*

Serving 1bowl
Calories 520kcal 26%
Carbohydrates 47g 16%
Protein 29g 58%
Fat 24g 37%
Saturated Fat 3g 15%
Sodium 956mg 40%
Fiber 12g 48%
Sugar 5g 10%

* Percent Daily Values are based on a 2,000 calorie diet.