Vegan tofu poke meal-prep bowl with edamame and pickled ginger
20 min · 33 g protein · 419 cals / serving
Crisp-edged cubes of tofu tossed in a garlicky tamari and sesame dressing, over cauliflower rice with edamame, cucumber, carrot, strips of nori and pickled ginger. Spicy vegan mayo and avocado go on as you eat. The poke shop bowl as four vegan lunches.
Ingredients
- 2 (14 oz) blocks prepared extra firm tofu, pressed or pre-pressed, in 2 cm (3/4-inch) cubes, patted dry
- 2 tsp canola oil, divided
Poke dressing
- 3 tbsp tamari, or soy sauce
- 1 tbsp rice vinegar
- 1 tsp sesame oil
- 2 cloves garlic, finely grated
- 2 (12 oz) bags cauliflower rice, frozen
- 1 2/3 cups edamame, frozen shelled
- 1 large cucumber, diced
- 1 large carrot, coarsely grated or bought shredded
- 2 green onions, sliced
- 2 sheets nori, snipped into strips
- 1/4 cup pickled ginger
- 1 tbsp toasted sesame seeds
Spicy mayo
- 2 tbsp vegan mayonnaise
- 1 tbsp sriracha hot sauce
To serve
- 1 small avocado, sliced as you eat
Steps
- Heat 1 teaspoon of the oil in your largest nonstick skillet over medium-high heat. Fry half the tofu in one layer, turning every couple of minutes, 6–7 minutes until golden on most sides; tip into a bowl and fry the second half in the rest of the oil.
- While the tofu fries, stir the tamari, rice vinegar, sesame oil and garlic together. Pour it over all the hot tofu and toss; it soaks in as the tofu cools.
- Meanwhile microwave the cauliflower rice for 5–6 minutes and press out the water, then the edamame with a splash of water for 3 minutes. Divide the cauliflower rice among four containers.
- Top with the tofu, edamame, cucumber, carrot, green onion, nori, pickled ginger and sesame seeds.
- Stir the vegan mayo and sriracha together and pack it in four small pots; slice a quarter of the avocado fresh each day. The bowls keep 4 days and are eaten cold, the way poke is.
Good to know
Can I skip the frying?
Yes: many vegan poke bowls use the tofu raw, cubed and left in the dressing for 10 minutes. It is softer and silkier that way; frying gives it the chewy edges that hold up over four days.
Can I have it on rice?
Yes: sushi or brown rice is the poke-shop original. Half a cauliflower base and half rice (a cup of cooked rice per two bowls) keeps most of the lightness; all rice makes it a much heavier, higher-carb bowl.
Alternative
Per
- Calories
- 72
- Protein
- (30%)
- 6 g
- Fat
- (51%)
- 4 g
- Carbohydrates
- (18%)
- 4 g
- of which sugar
- 2 g
- Fiber
- 2 g
- Sodium
- 157 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. How
As written, 1675 kcal goes into the pot and 2428 g of ingredients comes out as about 2315 g of food: 72 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.