This Vegan Poke Tofu and Avocado Bowl combines textures and flavors in an elegant and balanced composition: crispy and savory tofu, creamy avocado, lightly seasoned rice, and fresh vegetables for a contrast of colors and textures. The sweet-salty marinade of the tofu and a sauce based on tamari and sesame give character, while elements like edamame and lime make the dish nutritious and suitable for both lunch and dinner.
Ideal for those who love premium plant-based, the recipe is designed to be made at home with simple but quality ingredients, also perfect for meal prep and to bring a touch of freshness to the weekly routine.
Ingredients
- 180 g sushi rice (or short-grain rice) (rinsed and cooked according to instructions; about 2 basic servings)
- 300 g firm tofu (pressed and cut into cubes, prefer organic tofu for better texture)
- 1 medium avocado (ripe but firm, cut into slices or cubes)
- 100 g shelled edamame (boiled or steamed, frozen is fine)
- 1/2 cucumber (cut into julienne or cubes for crunchiness)
- 50 g pickled red onion (thin, prepared with rice vinegar and sugar for 10 min)
- 2 tablespoons tamari or low-sodium soy sauce (for marinade and sauce)
- 1 spoon mirin or sweet rice wine (optional, adds roundness to the marinade)
- 1 spoon toasted sesame oil (for the sauce and to lightly sauté the tofu if desired)
- 1 spoon rice vinegar (to season the rice and the pickled onion)
- 1 teaspoon brown sugar (to balance the acidity of the marinade and the pickled onion)
- 1 lime (juice to sprinkle and adjust the acidity of the sauce)
- 1 spoon sesame seeds (mixed white and black) (toasted for garnish)
- 2 spring onions spring onion (cut into rings for freshness)
- 1 leaf nori (optional) (cut into thin strips or as powder/furikake for savoriness)
- to taste salt and pepper (to taste for adjustment)
Preparation
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1
Prepare the rice: rinse the rice until the water runs clear, cook it following the instructions, and season it with rice vinegar and a pinch of sugar; let it cool.
Durata indicativa: 15 min
Tip: Do not stir the rice too vigorously to keep the grains intact; let cool slightly in a wide bowl.
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2
Marinate the tofu: combine tamari, mirin, sesame oil, sugar, and lime juice; pour over the cubed tofu and let it marinate for at least 10-15 minutes.
Durata indicativa: 15 min
Tip: For a more intense marinade, prepare it at least 30 minutes in advance or keep it in the fridge for up to 2 hours.
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3
Cook the tofu: lightly dry the cubes and sauté them in a non-stick pan over medium-high heat until golden and crispy; alternatively, bake in the oven at 200°C for 20-25 minutes.
Durata indicativa: 8 min
Tip: For extra crispiness, lightly coat with cornstarch before stir-frying.
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4
Prepare the sides: cut avocado and cucumber, drain the cooked edamame, prepare the sweet and sour onion, and slice the spring onions.
Durata indicativa: 5 min
Tip: Cut the avocado just before serving to prevent it from oxidizing; spray lime on the flesh.
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5
Assemble the poke bowl: distribute the rice into the bowls, add tofu, avocado, edamame, cucumber, and sweet and sour onion; finish with the remaining sauce, sesame seeds, nori, and spring onions.
Durata indicativa: 5 min
Tip: Play with colors: arrange the ingredients in sections for a visual effect typical of the poke bowl.
Notes and Tips
Do not stir the rice too vigorously to keep the grains intact; let cool slightly in a wide bowl.
For a more intense marinade, prepare it at least 30 minutes in advance or keep it in the fridge for up to 2 hours.
For extra crispiness, lightly coat with cornstarch before stir-frying.
Cut the avocado just before serving to prevent it from oxidizing; spray lime on the flesh.
Play with colors: arrange the ingredients in sections for a visual effect typical of the poke bowl.
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