This poke bowl with edamame and tofu combines the delicacy of sushi rice with the buttery texture of avocado, the crunchiness of red cabbage, and the savory note of marinated tofu. The sesame and tamari sauce ties everything together with a balanced taste, while edamame and sesame seeds add protein and character.
It is a versatile recipe, ideal for those looking for a vegan meal rich in flavors, easy to prepare in a short time, and also perfect to take to the office. It plays with textures and temperatures: warm rice, crispy tofu, and fresh vegetables create a satisfying and colorful combination, in the contemporary style of I Love Poke.
Ingredients
- 200 g sushi rice (short-grain Japanese rice, rinsed)
- 250 g firm tofu (well drained and pressed, cut into cubes)
- 200 g edamame (shelled, frozen or fresh)
- 1 medium avocado (ripe but firm, sliced)
- 100 g red cabbage (thinly sliced for a crunchy texture)
- 1/2 piece cucumber (thinly sliced or julienned)
- 2 tablespoons tamari or soy sauce (preferably low-sodium)
- 1 spoon sesame oil (toasted for a more intense aroma)
- 1 spoon rice vinegar (to season the rice and in the marinade)
- 1 teaspoon maple syrup (or agave, to balance the marinade)
- 1 teaspoon neutral oil (to sauté the tofu (e.g. seed oil))
- 1 spoon mixed sesame seeds (white and black, lightly toasted)
- 2 sprigs chives or spring onion (finely sliced)
- 1 clove pickled ginger (optional, for serving)
- 1 slice lime (to serve separately for a fresh touch)
- 50 ml sesame sauce (dressing) (emulsify tahini, water, tamari, and rice vinegar)
Preparation
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1
Cook the sushi rice following the instructions on the package, rinsing it first until the water runs clear. Season the rice while still hot with rice vinegar, a little sugar, and a pinch of salt, mixing gently and letting it cool slightly.
Durata indicativa: 20 min
Tip: For shiny rice, use it just warm and do not mash it; fanning it helps achieve the right texture.
-
2
Prepare the marinade for the tofu by mixing tamari, sesame oil, maple syrup, and a pinch of pepper. Soak the tofu cubes and let them marinate for at least 10 minutes.
Durata indicativa: 10 min
Tip: If you have time, marinate it for 30 minutes for a more intense flavor; patting the tofu first helps it absorb the marinade better.
-
3
Heat a drizzle of neutral oil in a non-stick pan and sauté the tofu over medium-high heat until a golden crust forms on all sides. Remove from heat and season with the remaining marinade.
Durata indicativa: 8 min
Tip: Do not turn the tofu too often to allow the crust to form.
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4
Cook the edamame in boiling salted water for 3-4 minutes if fresh or follow the time indicated on the package if frozen, then drain and cool quickly under running water.
Durata indicativa: 5 min
Tip: Drain them well to avoid diluting the bowl's sauce.
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5
Prepare the sesame sauce by mixing tahini, tamari, water, and rice vinegar until you get a creamy consistency and pour it into a small bowl.
Durata indicativa: 5 min
Tip: Add water little by little to adjust the consistency; a drizzle of toasted sesame oil enhances the flavor.
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6
Assemble the poke bowls by spreading the rice at the base, then arranging tofu, edamame, avocado, cucumber, and red cabbage in separate portions. Finish with spring onion, sesame seeds, pickled ginger, and a squeeze of lime.
Durata indicativa: 7 min
Tip: Arranging the ingredients in colorful sections makes the bowl more inviting and helps balance the flavors in every bite.
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7
Serve immediately with the sesame sauce on the side or poured on top, depending on preference; for meal-prep, keep the rice and sauce separate from the tofu and vegetables.
Tip: To prevent the rice from getting soggy during the day, keep the sauce in a separate container until ready to eat.
Notes and Tips
For shiny rice, use it just warm and do not mash it; fanning it helps achieve the right texture.
If you have time, marinate it for 30 minutes for a more intense flavor; patting the tofu first helps it absorb the marinade better.
Do not turn the tofu too often to allow the crust to form.
Drain them well to avoid diluting the bowl's sauce.
Add water little by little to adjust the consistency; a drizzle of toasted sesame oil enhances the flavor.
Arranging the ingredients in colorful sections makes the bowl more inviting and helps balance the flavors in every bite.
To prevent the rice from getting soggy during the day, keep the sauce in a separate container until ready to eat.
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