Vegan Poke Bowl + Crispy Tofu

Tofu Steps

Select the Type of Tofu

Tofu comes in varying degrees of firmness. For this recipe, I recommend using extra-firm tofu. The firmness holds up well during the marinading process.

Tofu is found at grocery stores across the US. If you live near Trader Joe's, check out their super firm tofu. The texture is perfect for this recipe, and you do not need to press out any water.

Press out the Water

Most tofu is sold in a container filled with water. The water is needed to keep the tofu fresh. Before baking the tofu, it is essential to press the water out. The tofu will crisp in the oven and absorb the marinade by removing the water. Here are the two most common ways to remove excess water.

• Weight - Wrap the tofu block in a clean kitchen towel, similar to a lint-free tea towel. Directly place a heavy object on the tofu, such as a cast-iron pan or a regular pan. Let sit for 15 - 30 minutes.

• Press - A tofu press is two pieces of plastic or bamboo held together with four screws. The tofu is inserted into the press, and the screws are tightened. The press is then placed on its side, and then the scores are tightened every 3 - 5 minutes for 15 minutes.

Once pressed, cut the tofu into one-inch cubes. I do this by cutting down the middle creating two halves. Then cut one-inch strips. Make a quarter turn and then cut into one-inch strips again. This will create perfect cubes.

Marinade

For this recipe, I am using a sushi-inspired tofu marinade. To make this marinade, you will need to start with a small bowl. Then mix two tablespoons of corn starch, two tablespoons of rice vinegar, two tablespoons of soy sauce, two minced garlic close, and one teaspoon of wasabi paste in a medium-sized bowl.

Place the tofu squares in the bowl and gently toss. Let stand for 15 - 20 minutes, occasionally tilting the bowl to move the marinade around.

Move the tofu into a lightly oiled baking dish. Bake at 425F/225c for 25 - 30 minutes or until the edges are crispy. Flip the tofu midway through baking.

Visual Tofu Steps

Prepare the Rice

Use your favorite type of rice or other grain in this poke bowl. I always use short-grain white rice. Black rice, brown rice, bulgar wheat, cauliflower rice, or quinoa taste great with this recipe. Always prepare the grain according to the package instructions.

Topping Ideas

I loaded this poke bowl up with my favorite sushi flavors, crunchy vegetables, and sweet mango. While I did not use all fruits and fresh veggies below, I wanted to include the list here for you to customize your bowl to perfection.

• FRUITS
• Cubbed Pineapple
• Mango Chunks
• Sliced Kiwi
• Watermelon Cubes

• VEGGIES
• Avocado Slices
• Carrots
• Cucumbers
• Edamame Beans
• Fresh Radishes
• Green Onions
• Red Beets
• Red Cabbage
• Sweet Potatoes

• TOPPINGS
• Black Sesame Seeds
• Cilantro Leaves
• Fresh Ginger
• Lime Juice
• Nori Sheets
• Panko Bread Crums
• White Sesame Seeds

Assemble

Assemble the poke bowl in layers similar to a chipotle bowl. This is how I recommend ordering the layers.

1. Start with a bed of rice or other grain.
2. Add the marinated tofu.
3. Add lots of fresh veggies and fruits.
4. Top with the dressing of your choice.
5. Sprinkle the sesame seeds or other topping.

Frequently Asked Questions

Where Did Poke Bowls Originate? Poke bowls are from Hawaii. Poke means 'to slice' or 'cut crosswise into pieces.' Poke developed with fishermen seasoning the cut-offs from their catch to serve as a snack while fishing.

How Many Calories Are In A Poke Bowl? The calorie count will vary by ingredients. This bowl has between 417 - and 550 calories depending on your dressing. A nutritional label at the bottom of the recipe breaks down the calories.

Is a Poke Bowl Japanese? While Japanese cuisine has heavily influenced traditional poke flavors, the bowls originated from Hawaii.

Does Tofu Need To Be Cooked? Tofu does not need to be cooked. However, if marinated or cooked with a sauce, tofu will absorb the flavor. Cooks use this to their advantage to add additional flavors to their dishes.

Are Poke Bowls Healthy? Generally, poke bowls are very healthy. However, they can quickly become unhealthy depending on the ingredients. This poke bowl recipe is healthy. If you want to make it healthier, top it with the sweet ginger dressing instead of the dynamite sauce