The Poke vegan tofu edamame bowl combines taste and lightness in a bowl full of colors and textures: soft rice seasoned with citrus notes, marinated and seared tofu for a creamy interior and a golden crust, protein-rich edamame, buttery avocado, and crunchy vegetables. The dressing made with tamari, lime, and sesame oil gives depth and a small Asian touch without weighing it down.
Ideal for those seeking a balanced plant-based meal, easy to prepare and perfect also to take to work or share with friends.
Ingredients
- 200 g sushi rice (or short-grain rice) (rinsed and cooked according to instructions)
- 250 g extra-firm tofu (pressed for 15 min and cut into cubes)
- 150 g shelled edamame (frozen) (thawed and blanched 3-4 min)
- 1 piece medium avocado (sliced, ripe but firm)
- 0.5 piece cucumber (thinly sliced)
- 1 piece carrot (grated or julienned)
- 50 g red cabbage (finely sliced for crunch and color)
- 2 tablespoons sesame oil (for sautéing the tofu and in the dressing)
- 2 tablespoons soy sauce (or tamari) (for marinating the tofu and in the dressing)
- 1 spoon maple syrup (or agave) (to balance the tofu marinade)
- 1 piece lime (juice for the dressing and marinade)
- 1 teaspoon toasted sesame seeds (for garnish)
- 2 stems spring onions (green shallot) (thinly sliced for freshness)
- 2 sheets nori (optional) (cut into strips for crunchiness and sea flavor)
- to taste salt (to taste)
Preparation
-
1
Cook the rice: rinse the rice until the water is clear, cook with the appropriate water/rice ratio and let it rest covered for 10 minutes. Season with 1 tablespoon of rice vinegar (optional) and a pinch of salt.
Durata indicativa: 25 min
Tip: Use slightly warm rice to assemble the bowl, it maintains the best texture.
-
2
Prepare the tofu marinade: combine soy sauce, maple syrup, lime juice, and 1 teaspoon of sesame oil. Toss the tofu cubes and let marinate for at least 10 minutes.
Durata indicativa: 10 min
Tip: If you have time, marinate it for 30 min in the fridge for more flavor.
-
3
Brown the tofu in a pan: heat 1 tablespoon of sesame oil and cook the cubes over medium-high heat until golden on all sides (8-10 min).
Durata indicativa: 10 min
Tip: Do not move the tofu too much in the first minutes to get a good crust.
-
4
Cook the edamame and prepare the vegetables: blanch the edamame for 3-4 minutes, cool in cold water. Cut avocado, cucumber, carrot, and red cabbage.
Durata indicativa: 8 min
Tip: Store the avocado with a few drops of lime to prevent oxidation.
-
5
Prepare the quick dressing: emulsify soy sauce, lime juice, a teaspoon of sesame oil, and, if you like, a drizzle of maple syrup.
Durata indicativa: 3 min
Tip: Taste and balance acidity and saltiness according to the rice and tofu.
-
6
Assemble the poke bowls: spread the rice as a base, add crispy tofu, edamame, avocado, cucumber, carrot, and cabbage. Finish with spring onions, sesame seeds, and nori strips.
Durata indicativa: 5 min
Tip: Arrange the ingredients in wedges for an inviting visual effect.
-
7
Add the dressing at serving time and gently toss to distribute the flavors.
Durata indicativa: 2 min
Tip: Serve with an extra squeeze of lime for freshness.
Notes and Tips
Use slightly warm rice to assemble the bowl, it maintains the best texture.
If you have time, marinate it for 30 min in the fridge for more flavor.
Do not move the tofu too much in the first minutes to get a good crust.
Store the avocado with a few drops of lime to prevent oxidation.
Taste and balance acidity and saltiness according to the rice and tofu.
Arrange the ingredients in wedges for an inviting visual effect.
Serve with an extra squeeze of lime for freshness.
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