The Poke vegan bowl with tofu and edamame combines taste, textures, and color in a versatile and satisfying bowl. The rice lightly seasoned with rice vinegar serves as a base for marinated and golden tofu cubes, protein-rich edamame, creamy avocado, and crunchy vegetables.
A sauce made from tamari, sesame oil, and maple syrup completes the dish with a sweet-salty balance, while sesame seeds and wakame seaweed add the finishing touch. Perfect for those looking for a nutritious, tasty, and easy-to-customize vegan meal according to their taste.
Ingredients
- 200 g sushi rice (or short-grain rice) (rinsed and cooked according to instructions)
- 300 g firm tofu (pressed for 15 minutes and cut into cubes)
- 150 g shelled edamame (frozen, blanched, or briefly sautéed)
- 1 medium avocado (ripe, sliced)
- 1 medium cucumber (cut into julienne or thin slices)
- 1 medium carrot (grated or julienned)
- 2 tablespoons tamari (soy sauce) (for marinating tofu and seasoning)
- 1 spoon sesame oil (for sautéing and for the sauce)
- 1 spoon maple syrup (or mirin) (for sweet marinating)
- 2 tablespoons rice vinegar (to mix with cooked rice)
- 1 lime (juice for the sauce and for those who like it)
- 2 tablespoons mixed sesame seeds (toasted, for garnish)
- 2 spring onions spring onions (thinly sliced for freshness)
- 30 g rehydrated wakame seaweed (optional, for a sea flavor)
- 1 teaspoon fresh grated ginger (for the sauce and marinating)
- to taste salt and pepper (adjust to taste)
- to taste chili flakes (optional, for a spicy touch)
Preparation
-
1
Cook the rice following the water/rice proportions indicated by the manufacturer; once cooked, transfer it to a large bowl and mix with the rice vinegar (add a pinch of salt and, if you want, 1/2 teaspoon of sugar), let it cool.
Durata indicativa: 20 min
Tip: Rinse the rice until the water runs clear to achieve separate grains.
-
2
Press the tofu wrapped in absorbent paper under a weight for 10–15 minutes to remove excess water; then cut it into cubes.
Durata indicativa: 15 min
Tip: Effective pressing improves browning and the crispy texture of tofu.
-
3
Prepare the marinade: combine tamari, sesame oil, maple syrup, and ginger; immerse the tofu and let it marinate for at least 10 minutes (longer if you have time).
Durata indicativa: 10 min
Tip: Marinating tofu longer intensifies the flavor; use a covered bowl in the fridge if letting it rest.
-
4
Sauté the tofu in a non-stick pan over medium-high heat until golden and slightly caramelized on all sides; deglaze with a few tablespoons of marinade if necessary.
Durata indicativa: 8 min
Tip: Cook without crowding the pan to get a crispy crust.
-
5
Blanch the edamame in lightly salted water for 3–4 minutes, drain and let cool; also prepare the fresh vegetables (avocado, cucumber, carrot) and slice the spring onions.
Durata indicativa: 5 min
Tip: Edamame freeze well; thaw and heat quickly to maintain texture.
-
6
Prepare the serving sauce by mixing 1 tablespoon of tamari, 1/2 tablespoon of sesame oil, lime juice, and a drizzle of maple syrup; taste and adjust the salt.
Durata indicativa: 3 min
Tip: For a creamy version, add 1 tablespoon of tahini to the sauce.
-
7
Assemble the poke bowls: spread the rice at the base, add tofu, edamame, avocado, cucumber, carrot, seaweed, and spring onion; dress with the sauce and sprinkle with sesame seeds and chili flakes.
Durata indicativa: 4 min
Tip: Arrange the ingredients in a radial pattern for an attractive visual effect.
Notes and Tips
Rinse the rice until the water runs clear to achieve separate grains.
Effective pressing improves browning and the crispy texture of tofu.
Marinating tofu longer intensifies the flavor; use a covered bowl in the fridge if letting it rest.
Cook without crowding the pan to get a crispy crust.
Edamame freeze well; thaw and heat quickly to maintain texture.
For a creamy version, add 1 tablespoon of tahini to the sauce.
Arrange the ingredients in a radial pattern for an attractive visual effect.
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