Load up on protein and veggies with these delicious Tofu Poke Bowls! This vegan version of poke is just as flavorful as the traditional version and easy to customize with unique toppings.
Get excited for these poke bowls!
These tofu poke bowls are loaded with protein, veggies, and tropical flavors!
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What is poke?
Pronounced POH-ke, poke usually refers chunks of raw, marinated fish, served over rice and topped with vegetables and savory sauces.
Poke literally means "to slice or cut." In this vegan version of poke, we'll be slicing tofu instead of fish. And loading our bowls with tons of veggies, toppings, and a delicious umami sauce.
Why this recipe works
But how does it taste like poke if it doesn't have fish?
Poke usually uses fish, but it doesn't have to! A poke bowl is an entire experience and a lot of the flavors come from the toppings.
Vegetables, toppings, and sauces that have umami flavors can help build a bowl that gives of the vibe of fish poke without actually using fish. A few examples:
- Nori: nori is a type of seaweed. So including it in your poke bowl will give you that umami, fishy flavor
- Miso-Tahini Sauce: miso is a soybean paste that is known for intense salty, umami flavor. And tahini has a nutty flavor that contributes to the overall depth of flavor for the sauce.
- Sesame seeds: so many poke bowls use sesame seeds as a topping. They are also very common on sushi.
- Mango: Mango is often served with fish like tuna, and the fresh, tropical flavors definitely give poke vibes
- Macadamia Nuts: I think these may actually be the secret ingredient to this entire recipe. Macadamia nuts taste somewhat like coconut, subtly sweet. So they (like the mangoes) give off some tropical vibes and add a salty, sweet crunch to the bowls
Why I love these Tofu Poke Bowls
- Dietary needs - these bowls are plant-based, gluten-free, dairy-free, oil-free, and sugar-free.
- Veggie-full - I've suggested adding cucumbers, radishes, avocado, and nori strips. But the veggie possibilities are endless. These bowls would taste great with some cabbage and red onion. Or whatever veggies you love!
- Meal prep friendly - any bowl like this is perfect for meal prep! Make everything on one day and you'll have lunch for the week.
- Quick - it only takes about 40 minutes to whip up these bowls from start to finish. This is a regular weeknight staple for me!
- High protein - with both tofu and edamame, these bowls are packing protein to keep you full and satisfied
- Flavors of poke without the fish - using toppings like nori strips, macadamia nuts, wasabi, and soy sauce create the flavors you'd expect in a bowl that has fish, but without any of the animal products!
Ingredient Notes & Substitutions
- Sushi Rice or Pearl Rice: sushi rice is a short-grain rice that has a higher starch content and ends up being more sticky than regular rice. Pearl rice is a similar short grain. These are both great options for your poke because of the texture. Any rice will work though!
- Extra Firm Tofu: use extra firm tofu for the best texture.
- Edamame: the easiest way to eat edamame is by purchasing a bag of frozen edamame. Be sure to get the shelled kind (sometimes called mukimame) to avoid extra work of shelling.
- Mango: mango contributes a nice sweet flavor to the poke. You could also use pineapple.
- Cucumber & Radishes: these veggies add some crispness and crunch to the poke. Feel free to sub your favorite raw veggies
- Avocado: another classic sushi ingredient, avocado is a great addition to a poke bowl
- Nori Strips: nori is a type of seaweed. I highly recommend including it in these bowls for the full flavor experience. You can actually find nori at most grocery stores, usually in the Asian section
- Macadamia Nuts: as I mentioned above, I think the macadamia nuts are one of the keys to making these bowls taste as incredible as they do! They add a sweet, salty crunch
- Dried Minced Onion: another ingredient that adds crunch.
- To Serve: extra wasabi, jalapeño, scallions, sesame seeds, pink sea salt, soy sauce
Sauce Ingredients
- White Miso: miso is a soybean paste. It adds some salt and helps create an umami flavor for the sauce. You can find miso in the Asian section or in the vegan section of the grocery store - choose the lightest color miso you can find. I love the Miso Master brand because of the mellow flavor.
- Soy Sauce, Tamari, or Liquid Aminos: if you're gluten-free, be sure to use tamari or liquid aminos
- Tahini: I like tahini in this sauce for the nutty, sesame flavor, but you could also use a neutral nut butter like almond butter
- Lemon Juice: you could also use fresh lime juice or even rice vinegar
- Wasabi: wasabi adds a nice kick to the sauce, and also contributes to the overall poke bowl vibe. The sauce isn't overly spicy, but feel free to start with less wasabi and add more until you get to your desired spice level
How to make Veggie Poke Bowls
Step 1. Cook the rice according to the package directions.
Step 2. Meanwhile, in a small bowl, whisk the sauce ingredients. Set aside.
Step 3. Slice the tofu into cubes.
Step 4. Cook the tofu and ½ of the sauce mixture in a large skillet for 8-10 minutes, until starting to brown.
Step 5. Assemble the bowls. Place a bed of rice in a bowl. Top with the tofu, edamame, mango, cucumber, radishes, avocado, and nori strips. Sprinkle with the macadamia nuts, minced onion, and optional toppings like scallions and sesame seeds. Drizzle with the remaining sauce. Enjoy!
FAQ & Expert Tips
I recommend adding radishes and cucumber. But you can absolutely load these bowls with raw veggies.
Veg like cabbage and red onions would be particularly delicious in these bowls.
Don't want tofu? You can cook these bowls with tempeh in the exact same way.
If you want to use these bowls for meal prep or have leftovers, I recommend storing the rice, veggies/tofu, and toppings separately.
If the ingredients are stored separately, the bowls will last in the fridge up to a week.
Recipe Prayer
Thank you God for these flavorful bowls. We are grateful for the food you provide. Amen.
More tofu main dishes
More Vegan Bowls
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📖 Recipe
Tofu Veggie Poke Bowls
Ingredients
- 1 Cup Dry Sushi Rice, Pearl Rice, or rice of choice
- 1 14 ounce Block Extra Firm Tofu
- 2 Cups Edamame cooked from frozen
- 1 Mango cubed
- ½ Cucumber thinly sliced
- 4 Radishes thinly sliced
- 1 Avocado sliced
- 2 Nori Strips torn into small pieces
- 2 Tablespoons Finely Chopped Macadamia Nuts
- 1 Tablespoon Dried Minced Onion
- To Serve: extra wasabi jalapeño, scallions, sesame seeds, pink sea salt, soy sauce
Sauce
- ¼ Cup White Miso
- ¼ Cup Soy Sauce Tamari, or Liquid Aminos
- 2 Tablespoons Tahini
- 2 Tablespoons Lemon Juice
- 1 Teaspoon Wasabi
Instructions
- Cook the rice according to the package directions.
- Meanwhile, in a small bowl, whisk the sauce ingredients. Set aside.
- Slice the tofu into cubes.
- Cook the tofu and ½ of the sauce mixture in a large skillet for 8-10 minutes, until starting to brown.
- Assemble the bowls. Place a bed of rice in a bowl. Top with the tofu, edamame, mango, cucumber, radishes, avocado, and nori strips. Sprinkle with the macadamia nuts, minced onion, and optional toppings like scallions and sesame seeds. Drizzle with the remaining sauce. Enjoy!
Nutrition
Nutrition information is an estimate.
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