Behold the Tofu Poke Bowl
Low-fat,gluten-free, hot and cold; the best of both worlds

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Behold the Tofu Poke Bowl

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Adjust Servings:
4 cups cooked Brown Rice
1 package, drained, pressed and cut into cubes Extra-firm tofu
2 cups Shredded Carrots
16 ounces, sliced Baby Bellas or Other Mushrooms of Choice
1, sliced into ribbons White Onion
2, pitted and sliced Avocado
1, large, sliced thin English Cucumber
Optional Vegetables
1, sliced into ribbons Red Pepper
1/4 head, shredded Purple Cabbage
1/2 cup Green Onions
Pickled Cucumber Marinade
1/2 cup Rice Vinegar
1/2 cup Water
1/3 cup Agave Syrup or Maple Syrup
1 teaspoon Salt
2 teaspoons Red Pepper Flakes
Tofu Marinade
1/4 cup Tamari, Liquid Aminos, or Soy Sauce
1 teaspoons Rice Vinegar
1/3 cup Agave Syrup or Maple Syrup
1 teaspoon Salt
2 teaspoons Red Pepper Flakes
1/2 cup, lightly chopped Cilantro
wedges Lime
Drizzled Sriracha

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    The beautiful combination of raw and cooked food creates an incredible blend of spices. The pickled cucumbers and the seared marinated tofu adorns this dish with fresh vegetables, raw and cooked, and brown rice.

    • 25 minutes
    • Serves 4
    • Easy


    • Optional Vegetables

    • Pickled Cucumber Marinade

    • Tofu Marinade

    • Garnish



    What is poke you may ask? Poke means cooked, raw, hot and cold-all at the same time. Created in Hawaii, the Poke bowl resembles other types of bowls. The blend of raw and cooked food makes it unique. Although spicy, the cold elements cool the heat and strengthen all the flavors.

    Despite the quick and easy preparation, the tofu and pickled cucumbers need to be made beforehand. Although you only need an hour, I recommend overnight if you plan ahead.

    The pickled cucumbers are simple to make, and then they just brew in the refrigerator. The marinated tofu also will absorb more flavors if it brews overnight.

    In order to have the true Poke Bowl, it is necessary to choose half raw and half cooked food. I sautéed onions, mushrooms and tofu. The raw food I used were the pickled cucumber, raw carrots, and avocado. I also arranged the bowl alternating hot and cold foods to get a little of each in every bite.

    Although I used brown rice, you may choose whatever rice you wish. I make my rice beforehand in a rice maker, but it can be made on demand as well. I always have brown rice on hand.

    Despite the marinade on the cucumbers and tofu, you may also want to add some teriyaki sauce or some Sriracha. I also added cilantro and a lime squeeze to the top. I love Sriracha, so I added an additional drizzle. You can choose the type of sauce you like. My husband used soy sauce. You can serve a variety of sauces and have your guests choose their own flavors.

    This dish literally took 15 minutes to cook and another 10 minutes to prepare the vegetables. With a little planning, weeknight meals can be easy and delicious without a lot of work after a long day. Think about prepping your veggies on the weekend, or marinating tofu. An hour of planning can save you literally hours of cooking and stressing about what to make for dinner.

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    Marinate Tofu

    Press and dry tofu.
    Cut into bite sized cubes.
    Prepare marinade by combining soy sauce, rice vinegar, agave, salt and red pepper flakes.
    Stir and pour over the tofu cubes.
    Refrigerate for a minimum of an hour, or overnight, in an air tight container.


    Cucumber Marinade

    Slice the cucumber thin
    In a container combine marinade ingredients: Rice wine vinegar, water, agave, salt, and red pepper flakes.
    Shake and pour over cucumbers.
    Marinate for at least an hour or preferably overnight.


    Prepare Brown Rice

    I used a rice maker to prepare my rice.
    I used 1/2 to 3/4 cup per bowl served.
    See brown rice instructions to prepare, or use a rice maker following those directions.


    Cooked Vegetables

    In a non-stick skillet, sauté mushrooms and onions until onions are translucent and mushrooms are browned.


    Preparing the bowl

    Place 1/2 cup to 3/4 cup cooked brown rice in the bottom of each bowl.
    Section off the bowl alternating a cooked ingredient next to a cold one until done.
    Place tofu in the middle.
    Drizzle with preferred sauce.
    Add cilantro in the middle of the bowl.

    Kathy Carmichael

    Hi! My name is Kathy, I am a high school English teacher by day & vegan enthusiast and blogger by night. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines the health of us & our planet! :)

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