The Vegan Poke Tofu Mango and Cucumber Bowl combines contrasts of textures and flavors: marinated and golden tofu, slices of juicy mango, crunchy cucumber, edamame and creamy avocado on a slightly tangy rice base. The dressing made with tamari, lime and a drizzle of sesame oil ties everything together with toasted and citrus notes, while sesame seeds and fresh coriander add character and freshness.
Ideal for a light but nutritious lunch or an informal summer dinner, this recipe is designed to be adjusted according to your tastes: spicier, sweeter or with seasonal vegetables. Prepare it in 30 minutes to bring a colorful and balanced dish to the table, perfect also for the I Love Poke menu.
Ingredients
- 180 g short grain rice (for poke or sushi) (choose poke rice; cook according to instructions and let cool)
- 200 g extra-firm tofu (pressed and cut into cubes, well drained)
- 1 ripe mango (about 200 g, diced or thinly sliced)
- 1 medium cucumber (sliced into ribbons or thin rounds)
- 1 avocado (ripe, sliced)
- 120 g shelled edamame (frozen or fresh, blanched)
- 2 tablespoons soy sauce (tamari) (for marinating the tofu and for the dressing)
- 1 spoon toasted sesame oil (for sautéing the tofu and flavoring the dressing)
- 1 spoon rice vinegar (to season the rice after cooking)
- 1 lime (juice, for the dressing and to spray before serving)
- 1 teaspoon agave syrup (or brown sugar, to balance the dressing)
- 1 teaspoon toasted sesame seeds (for garnish)
- 1 spring onion (thinly sliced for garnish)
- 1 small carrot (cut into julienne for color and crunch)
- 1 spoon pickled ginger (optional, for an oriental touch)
- salt and pepper (to taste, to adjust)
- fresh coriander (leaves for garnish, optional)
Preparation
-
1
Cook the rice according to the instructions on the package; once cooked, mix with the rice vinegar and let it cool slightly.
Durata indicativa: 18 min
Tip: Spread the rice on a baking tray to cool faster and keep the grains separate.
-
2
Prepare the marinade for the tofu by mixing 1 tablespoon of tamari with 1/2 teaspoon of agave syrup and a drizzle of sesame oil; let the cubes marinate for 10 minutes.
Durata indicativa: 10 min
Tip: If you are short on time, massage the marinade onto the tofu to speed up absorption.
-
3
Heat a non-stick pan with a drizzle of sesame oil and sauté the tofu cubes until evenly golden on all sides (about 6–8 minutes).
Durata indicativa: 8 min
Tip: Do not overcrowd the pan to get a crispy crust.
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4
Blanch the edamame for 2–3 minutes and drain; prepare mango, cucumber, avocado, carrot, and spring onion by cutting the ingredients as desired.
Durata indicativa: 6 min
Tip: Cut the avocado at the last moment to prevent it from browning.
-
5
Prepare the dressing by mixing the remaining tamari, lime juice, a teaspoon of sesame oil, and, if needed, a drizzle of agave syrup; season with salt and pepper.
Durata indicativa: 3 min
Tip: Taste and adjust: lime for acidity, agave for sweetness.
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6
Assemble the poke bowls: spread the rice, add tofu, mango, cucumber, edamame, and avocado. Pour the dressing, sprinkle with sesame seeds, coriander, and spring onion.
Durata indicativa: 5 min
Tip: Arrange the ingredients in a 'fan' shape for an attractive presentation.
Notes and Tips
Spread the rice on a baking tray to cool faster and keep the grains separate.
If you are short on time, massage the marinade onto the tofu to speed up absorption.
Do not overcrowd the pan to get a crispy crust.
Cut the avocado at the last moment to prevent it from browning.
Taste and adjust: lime for acidity, agave for sweetness.
Arrange the ingredients in a 'fan' shape for an attractive presentation.
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