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These tofu poke bowls are contemporary, satisfying, prepared in about 35 minutes, and actually fairly to take a look at. The miso-glazed tofu is the actual star right here: golden-edged, a little bit sticky, and stuffed with that deep soy-ginger-sesame taste that makes you wish to eat it straight out of the pan earlier than it even makes it to the bowl.
Leap to: ℹ️ Overview | 🛒 Elements | 📷 How To Make | 📹 Watch The Video | 👩🍳 Recipe Suggestions | 🥗 Serving Ideas | 📝Full Recipe Card | 🍽 Extra Recipes You’ll Love
At A Look
- ⏱ Prepared In: 35 minutes (plus 15–20 minutes for pickling radish)
- 🍽 Serves: 4
- 🌱 Food plan: Vegetarian, vegan-friendly (use plant-based mayo), gluten-free pleasant (use GF soy sauce/tamari)
- 💪 Diet Highlights: Excessive in plant-based protein and fiber; good supply of wholesome fat from avocado and sesame
- 🥕 Principal Elements: Miso-glazed tofu, brown rice, pickled radish, edamame, avocado, spicy mayo
- 🔥 Taste Profile: Savory, umami-rich, a little bit candy and spicy, with a contemporary, tangy end
- 🧊 Meal-Prep Pleasant: Tofu, rice, radish, and sauce all preserve individually within the fridge for as much as 4 days (rice max 48 hours — freeze additional parts in zip-lock luggage or use pre-cooked rice pouches)
- 🥣 Greatest Served With: A squeeze of contemporary lime simply earlier than consuming — it wakes the entire bowl up
This tofu poke bowl is one in every of my favourite vegetarian weeknight meals — contemporary, filling, and prepared in about 35 minutes. The miso-glazed tofu is the actual star: golden-edged, a little bit sticky, and stuffed with deep soy-ginger-sesame taste. Round it, quick-pickled radish, creamy avocado, edamame, and cucumber, completed with a drizzle of sweet-spicy mayo that pulls all the things collectively.
What I really like most about this recipe is how genuinely effectively it really works for meal prep — prepare dinner the tofu and rice on Sunday, pickle the radish, combine the sauce, and also you’ve received lunches or dinners sorted for many of the week with virtually no effort at meeting. It’s vegetarian, naturally gluten-free with a small swap, and vegan-friendly too — and actually, even meat-eaters in my life have come again for seconds.
👩🍳 You may additionally like these recipes: straightforward and customizable basic poke bowl recipe, and for extra tofu concepts, do this crispy tofu rice bowl with honey garlic soy glaze, or the crispy glazed baked tofu, or coconut tofu curry or this Asian tofu salad with cucumber and edamame beans.
What You’ll Want
Here’s what you’ll want for these tofu poke bowls. Discover the complete measurements within the recipe card beneath.
For the quick-pickled radish:
- Radishes — sliced skinny, they pickle in simply 15–20 minutes and add a vibrant, tangy crunch that cuts via the richness of the tofu and mayo. You may swap these for thinly sliced cucumber, carrot, or cabbage.
- Rice vinegar — milder and barely candy, excellent for fast pickling. Apple cider vinegar works in a pinch.
- Maple syrup — balances the vinegar’s sharpness. Sugar works simply as effectively.
For the brown rice:
- Brown rice — nutty, a little bit chewy, and it holds up effectively in meal prep. White rice or quinoa works completely, too, if that’s what you could have. Brief on time? Pre-cooked rice pouches are your greatest buddy right here.
For the miso-glazed tofu:
- Further-firm tofu — you want the firmest tofu you will discover so it holds its form within the pan and will get these golden edges. Smooth or silken tofu is not going to work right here.
- Cornflour (cornstarch) — the key to these evenly crisp edges earlier than the glaze goes on. Only a mild coating does the job.
- White miso paste — provides deep, savory umami with out being too salty. Purple miso works however is extra intense.
- Soy sauce — use common, reduced-sodium, or tamari for a gluten-free model.
- Maple syrup or honey — offers the glaze that sticky, caramelized high quality. Agave works for a completely vegan model.
- Contemporary ginger and garlic — freshly grated right here makes an actual distinction to the depth of taste; don’t swap for powdered.
- Sesame oil — only a teaspoon, added final, for that nutty, toasty end.
For the candy & spicy mayo drizzle:
- Mayonnaise — mild mayo retains it from feeling too heavy. Use vegan mayo to make this totally plant-based.
- Candy chili sauce + sriracha — this combo offers you that sweet-heat steadiness. Alter the sriracha to your consolation degree.
- Lime juice — optionally available however extremely advisable; it brightens the entire sauce.
Contemporary and crunchy toppings:
- Edamame — full of plant-based protein and fiber, they add a satisfying chunk.
- Child cucumbers — contemporary and hydrating, they steadiness the richness of the bowl.
- Avocado — creamy and filling; add it simply earlier than serving so it doesn’t go brown.
- Inexperienced onions and toasted sesame seeds — for garnish, crunch, and a little bit additional nuttiness.
Recipe Suggestions
- Press your tofu correctly. The drier the tofu, the crispier it will get. Wrap the block in a clear tea towel or a number of layers of kitchen paper and press it below one thing heavy for not less than 10 minutes — a forged iron pan works effectively. When you’ve got time, do that forward.
- Don’t skip the cornflour. It’s a light-weight coating, however it makes an actual distinction to how the tofu edges crisp up earlier than the glaze goes on.
- Watch the glaze. When you pour it over the tofu, it will possibly go from sticky and excellent to burned in below a minute. Hold the warmth medium and preserve stirring.
- Meal prep suggestions. All of the parts retailer individually within the fridge for 3–4 days: tofu, pickled radish, spicy mayo, and contemporary toppings. Rice is greatest inside 48 hours max — freeze parts in zip-lock luggage if wanted, or use pre-cooked pouches for straightforward single servings. Slice and add avocado contemporary every time.
- Swap the rice. White rice or quinoa works simply in addition to brown rice. For a lower-carb model, attempt cauliflower rice or a easy mattress of shredded lettuce.
- Swap the radish. For those who can’t discover radish, thinly sliced cucumber, carrot, and even cabbage all work effectively for the pickled aspect.
- Make it vegan. Use plant-based mayonnaise for the drizzle and maple syrup (moderately than honey) within the glaze — the remainder of the recipe is already plant-based.
- Make it gluten-free. Use tamari or an authorized gluten-free soy sauce, and examine that every one different elements (miso, candy chili sauce) are additionally gluten-free.
- Storage. Assembled bowls don’t retailer effectively. Hold all the things separate and assemble as wanted.
How To Make Tofu Poke Bowls Step-By-Step Images
Discover the complete recipe and dietary data beneath. Listed here are some helpful step-by-step photographs for how you can make tofu poke bowls.
- Pickle the radish first. Toss sliced radish with rice vinegar, maple syrup, water, and salt. Put aside for not less than 15–20 minutes whilst you prep all the things else. This may be carried out hours forward.
- Prepare dinner the rice. Comply with your packet directions (normally 25–half-hour on the stovetop), or use a strain cooker to hurry issues up. Fluff with a fork and let it cool barely earlier than assembling. Or use pre-cooked pouches — no disgrace in that in any respect.
- Prep and prepare dinner the tofu. Slice the pressed tofu into 2cm cubes and pat dry with kitchen paper. Toss with cornflour and a little bit salt. Pan-fry in oil over medium-high warmth for six–8 minutes, turning often, till golden on most sides.
- Make the glaze. Whereas the tofu cooks, whisk collectively the miso paste, soy sauce, rice vinegar, maple syrup, ginger, garlic, and sesame oil.
- Glaze the tofu. Pour the sauce over the golden tofu and toss to coat. Prepare dinner for an additional 1–2 minutes, stirring a number of instances, till the sauce turns sticky and glaze-like. Take it off the warmth as quickly because it seems lacquered — it catches rapidly.
- Combine the mayo sauce. Whisk collectively mayo, candy chili sauce, sriracha, water, and lime juice till easy and simply pourable. Style and alter warmth.
- Assemble. Divide rice between bowls. Add tofu barely off-centre. Prepare edamame, cucumber, avocado, and pickled radish round it. Scatter inexperienced onions, drizzle with spicy mayo, and end with toasted sesame seeds. Squeeze of lime optionally available, however actually beautiful.
Watch The Video
Serving Ideas
These bowls are a whole meal on their very own — rice, protein, wholesome fat, and loads of greens multi function bowl. That stated, a easy miso soup on the aspect is a stunning addition if you’d like one thing warming, particularly in cooler months.
For those who’re serving a crowd, lay all of the parts out individually and let individuals assemble their very own bowls — it’s a enjoyable, interactive dinner that works rather well for informal entertaining. An excellent squeeze of lime over the entire thing simply earlier than consuming is a kind of small touches that makes all the things style brighter and brisker, so I at all times have one prepared on the aspect.
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Contemporary, protein-packed, and bursting with taste — this miso-glazed tofu poke bowl with pickled radish, edamame, avocado, and a sweet-spicy mayo drizzle is the sort of bowl recipe you may wish to make time and again. Discover step-by-step photographs beneath and extra recipe suggestions above.
Candy & Spicy Mayo Drizzle
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Pickle the radish. Toss the sliced radish with rice vinegar, maple syrup, water, and salt in a small bowl. Put aside for not less than 15–20 minutes whilst you prep all the things else. This may be carried out hours forward of time.
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Prepare dinner the rice. Rinse the rice, then mix it with water and salt in a saucepan. Deliver to a boil, scale back the warmth, cowl, and simmer for 30-40 minutes till cooked via to your liking. Fluff with a fork and put aside. Alternatively, use pre-cooked brown rice pouches for a fast shortcut.
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Prep the tofu. Slice the tofu into 1–2 cm thick slices and press down firmly with kitchen paper to soak up moisture. Lower into cubes. Toss in a bowl with cornflour and salt till evenly coated.
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Pan-fry the tofu. Warmth 1–2 tablespoons oil in a big non-stick skillet over medium-high warmth. Add tofu in a single layer and prepare dinner for six–8 minutes, turning often, till golden on most sides.
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Make the glaze. Whereas the tofu cooks, whisk collectively the miso paste, soy sauce, rice vinegar, maple syrup, ginger, garlic, and sesame oil in a small bowl.
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Glaze the tofu. Pour the glaze evenly over the golden tofu and toss to coat. Prepare dinner for an additional 1–2 minutes, stirring often, till the sauce turns sticky and glaze-like. Take away from warmth instantly.
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Combine the mayo drizzle. Whisk collectively the mayonnaise, candy chili sauce, sriracha, water, and lime juice till easy and simply pourable. Style and alter warmth if wanted.
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Assemble the bowls. Divide the rice between bowls. Add a portion of tofu barely off-center. Prepare edamame, cucumber, avocado, and pickled radish in sections across the tofu. Scatter inexperienced onions, drizzle generously with the spicy mayo, and end with toasted sesame seeds. Squeeze lime over the bowl simply earlier than consuming.
Key Recipe Suggestions: Don’t skip the cornflour — it offers the tofu edges that mild crispiness earlier than the glaze goes on. Watch the glaze as soon as it hits the pan; it will possibly catch rapidly. Stir often and take off the warmth as quickly because it seems sticky and lacquered.
Storage Suggestions: Hold all parts saved individually in hermetic containers within the fridge. Miso-glazed tofu retains for as much as 4 days. Pickled radish and mayo drizzle preserve for as much as 4 days. Rice is greatest inside 48 hours — freeze additional parts in zip-lock luggage or use pre-cooked pouches. Add avocado contemporary at meeting.
Make-Forward Suggestions: This recipe is great for meal prep. Prepare dinner the tofu, rice, and pickled radish forward of time and retailer individually. The spicy mayo might be combined upfront and stored lined within the fridge for as much as 4 days. Assemble bowls when able to eat and add avocado simply earlier than serving.
FAQs:
Can I take advantage of a distinct protein as a substitute of tofu? Sure — this glaze works superbly with tempeh, chickpeas, and even salmon for those who’re not vegetarian. Alter cooking time accordingly.
Can I take advantage of white rice as a substitute of brown rice? Completely. White rice, sushi rice, or quinoa all work effectively right here. Pre-cooked rice pouches are a fantastic shortcut.
What can I take advantage of as a substitute of radish? Thinly sliced cucumber, carrot, or shredded cabbage all work effectively within the pickled aspect for those who can’t discover radish.
How do I make this recipe vegan? Use plant-based mayonnaise for the drizzle and maple syrup (moderately than honey) within the glaze — all the things else is already vegan.
How do I make it gluten-free? Swap soy sauce for tamari or an authorized gluten-free soy sauce. Double-check your miso paste and candy chili sauce labels too, as these can typically include gluten.
Do I have to press the tofu? Sure — this step actually issues. The drier the tofu, the higher it crisps within the pan. Even 10 minutes below a heavy pan makes a noticeable distinction.
Energy: 625kcal | Carbohydrates: 87g | Protein: 22g | Fats: 22g | Saturated Fats: 3g | Polyunsaturated Fats: 6g | Monounsaturated Fats: 10g | Trans Fats: 0.01g | Ldl cholesterol: 2mg | Sodium: 1737mg | Potassium: 1086mg | Fiber: 9g | Sugar: 14g | Vitamin A: 272IU | Vitamin C: 14mg | Calcium: 175mg | Iron: 5mg