Vegetarian Poke Bowl with Tofu

A vegetarian poke bowl with marinated tofu, sushi rice, mango, edamame, and creamy spicy mayo, ready in 20 minutes. ♡

This vegetarian poke bowl with tofu hits all the same flavor notes as a tuna poke without the fish. Marinated tofu, sushi rice, mango, edamame, and a creamy spicy mayo build a colorful bowl that travels well for meal prep too. For more ideas, see our Vegetarian Spinach Artichoke Pasta.

Plant based bowl packed with bright fresh flavors and 18g of plant protein. Let’s make it together.

Ingredients

Vegetarian Poke Bowl with Tofu

• 14 oz extra firm tofu, pressed and cubed
• 3 tbsp low sodium soy sauce
• 1 tbsp rice vinegar
• 1 tbsp toasted sesame oil
• 1 tsp honey, or maple syrup
• 1 tsp grated ginger
• 2 cups cooked sushi rice, warm
• 1 cup shelled edamame, thawed
• 1 cup diced mango
• 1 cup shredded carrots
• 1/2 cup diced cucumber
• 3 tbsp mayo
• 1 tbsp sriracha
• 2 tbsp scallions, for garnish
• 1 tsp sesame seeds, for garnish

How to Make Vegetarian Poke Bowl with Tofu

1. **Press.** Press tofu between paper towels with a heavy pan on top for 15 minutes. Cube into 1/2 inch pieces.
2. **Marinate.** Whisk soy sauce, rice vinegar, sesame oil, honey, and ginger. Toss with cubed tofu. Marinate 10 minutes.
3. **Whisk.** In a small bowl whisk mayo and sriracha for spicy mayo.
4. **Build.** Divide warm sushi rice between 4 bowls. Top with marinated tofu, edamame, mango, carrots, and cucumber in sections.
5. **Drizzle.** Drizzle spicy mayo over each bowl.
6. **Serve.** Top with scallions and sesame seeds. Serve immediately.

Why This Recipe Works

Pressing extra firm tofu for 15 minutes is what makes it absorb marinade like fish. Tofu is mostly water by weight, so pressing out the moisture creates space for soy, sesame oil, and rice vinegar to soak in. Without pressing the tofu sits on the surface of the marinade.

Marinating cubed tofu just 10 minutes is enough since the firmer texture absorbs fast. Longer marination turns the tofu mushy. The 10 minute window lets the flavors soak the outer 1/4 inch while keeping the chewy bite intact.

Sushi rice with rice vinegar makes the bowl feel restaurant authentic. Plain rice tastes flat. The vinegar brightens the entire bowl and balances the sweet mango with savory soy tofu, the way real poke balances acid and richness. For more ideas, see our Bang Bang Chicken Bowls.

Tips

• Press tofu 15 minutes for best marinade absorption.
• Use extra firm tofu only, never silken or soft.
• Make sushi rice with rice vinegar, sugar, and salt for restaurant flavor.
• Cube tofu in 1/2 inch pieces for even marination.
• Common mistake: do not skip the press, water logged tofu will not absorb flavor.
• Store components separately for meal prep up to 3 days.

Variations

• Use brown rice or quinoa for extra fiber.
• Add avocado slices for creamy richness.
• Swap mango for pineapple for tropical sweet.
• Add seaweed salad for ocean flavor.
• Use crispy baked tofu instead of marinated for crunch.
• Add pickled cucumber for tangy bite.

Looking for more recipes? Try our Vegan Creamy Tuscan Pasta or High Protein Cottage Cheese Pizza Bowl next.

Common Mistakes to Avoid

• Skipping the tofu press: Press 15 minutes minimum or tofu stays watery and bland.
• Using soft or silken tofu: Extra firm only. Anything softer falls apart.
• Plain rice instead of sushi rice: Add rice vinegar, sugar, and salt to cooked rice for proper poke flavor.
• Marinating tofu over 30 min: 10 minutes is plenty. Longer turns it mushy.

Vegetarian Poke Bowl with Tofu

Vegetarian poke bowl with marinated tofu sushi rice mango edamame and spicy mayo. Plant based bowl in 20 min.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 5 minutes mins

Total Time 20 minutes mins

Servings: 4 servings

Course: Lunch

Cuisine: Asian

Calories: 480

Ingredients Method Notes

Ingredients

  

• 14 oz extra firm tofu pressed and cubed
• 3 tbsp low sodium soy sauce
• 1 tbsp rice vinegar
• 1 tbsp toasted sesame oil
• 1 tsp honey or maple syrup
• 1 tsp grated ginger
• 2 cups cooked sushi rice warm
• 1 cup shelled edamame thawed
• 1 cup diced mango
• 1 cup shredded carrots
• 1/2 cup diced cucumber
• 3 tbsp mayo
• 1 tbsp sriracha
• 2 tbsp scallions for garnish
• 1 tsp sesame seeds for garnish

Method

 

1. **Press.** Press tofu between paper towels with a heavy pan on top for 15 minutes. Cube into 1/2 inch pieces.
2. **Marinate.** Whisk soy sauce, rice vinegar, sesame oil, honey, and ginger. Toss with cubed tofu. Marinate 10 minutes.
3. **Whisk.** In a small bowl whisk mayo and sriracha for spicy mayo.
4. **Build.** Divide warm sushi rice between 4 bowls. Top with marinated tofu, edamame, mango, carrots, and cucumber in sections.
5. **Drizzle.** Drizzle spicy mayo over each bowl.
6. **Serve.** Top with scallions and sesame seeds. Serve immediately.

Notes

Press tofu 15 minutes for best marinade absorption. Use extra firm tofu only, never silken or soft. Make sushi rice with rice vinegar, sugar, and salt for restaurant flavor.

Sources: USDA FoodData Central for nutrition data and Harvard T.H. Chan School of Public Health on plant based protein.

FAQ

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