This Poke bowl with quinoa and avocado combines the soft texture of quinoa with the creaminess of avocado, enriched with marinated tofu and crunchy vegetables for a balance of flavors and textures. The dressing made with tamari, lime, and sesame oil offers toasted and citrus notes that enhance every ingredient, keeping the preparation light and rich in plant-based proteins.
Ideal for those looking for a single, satisfying yet fresh meal, the recipe is designed to be easy to assemble even in advance: cook the quinoa, prepare the marinated and sautéed tofu, then assemble the bowl at the moment to maintain crunchiness and freshness. Perfect for lunch at the office or a casual dinner with friends, I Love Poke style.
Ingredients
- 120 g quinoa (rinsed, cooked in water (ratio 1:2) and slightly cooled)
- 1 avocado (ripe but firm, cut into slices or cubes)
- 200 g extra-firm tofu (pressed, cut into cubes for marinating and cooking)
- 100 g shelled edamame (drained, blanched for 3–4 minutes)
- 1 cucumber (cut into thin slices or cubes)
- 1 carrot (grated or julienned for crunchiness)
- 50 g radishes (thinly sliced for acidity and color)
- 40 g microgreens or mixed salad greens (for freshness and decoration)
- 2 tablespoons tamari (soy sauce) (for marinating the tofu and part in the dressing; use tamari for gluten-free version)
- 1 spoon sesame oil (adds toasted aroma to the marinade)
- 1 spoon extra virgin olive oil (to emulsify the dressing)
- 1 lime (juice and zest for the dressing)
- 1 teaspoon fresh ginger (grated, for the marinade and dressing)
- 2 tablespoons sesame seeds (toasted, for garnish and crunchiness)
- "q.s." salt and pepper (adjust to taste)
Preparation
-
1
Cook the quinoa: rinse well with cold water, bring 240 ml of water to a boil for 120 g of quinoa, cover and simmer for 12–15 minutes; turn off, let rest for 5–10 minutes and fluff with a fork.
Durata indicativa: 25 min
Tip: Choose tri-color quinoa for a more visually appealing effect; rinsing removes the bitter taste.
-
2
Prepare the tofu: mix 2 tablespoons of tamari, 1 tablespoon of sesame oil, lime juice, and grated ginger; let the tofu cubes marinate for at least 10 minutes.
Durata indicativa: 15 min
Tip: Press the tofu for 15–20 minutes before cutting to remove excess water and improve marinade absorption.
-
3
Sear the marinated tofu in a non-stick pan over medium-high heat for 5–7 minutes until golden and crispy on all sides; set aside.
Durata indicativa: 10 min
Tip: Cook a few portions at a time to achieve even browning without overcrowding the pan.
-
4
Blanch the edamame for 3–4 minutes in salted water, drain and cool; prepare the vegetables by cutting cucumber, carrot, and radishes, and slice the avocado only at the time of assembling to avoid oxidation.
Durata indicativa: 10 min
Tip: Spray a little lime juice on the avocado to keep it green longer.
-
5
Prepare the dressing: emulsify 1 tablespoon of extra virgin olive oil, 1 tablespoon of tamari, lime juice, and a pinch of ginger; taste and adjust the salt.
Durata indicativa: 5 min
Tip: Add a teaspoon of honey or maple syrup if you prefer a sweet and sour note.
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6
Assemble the poke bowls: spread the quinoa as a base, add tofu, avocado, edamame, cucumber, carrot, radishes, and microgreens. Pour the dressing, sprinkle with sesame seeds, and serve immediately.
Durata indicativa: 5 min
Tip: Arrange the ingredients in a radial pattern for a typical poke bowl visual effect and serve immediately to maintain crispness.
Notes and Tips
Choose tri-color quinoa for a more visually appealing effect; rinsing removes the bitter taste.
Press the tofu for 15–20 minutes before cutting to remove excess water and improve marinade absorption.
Cook a few portions at a time to achieve even browning without overcrowding the pan.
Spray a little lime juice on the avocado to keep it green longer.
Add a teaspoon of honey or maple syrup if you prefer a sweet and sour note.
Arrange the ingredients in a radial pattern for a typical poke bowl visual effect and serve immediately to maintain crispness.
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