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Vegan Tofu Poke bowl

Vegan 'Tofu' Poke Bowl

We created this lovely recipe for our Plant-based e-book. This book is a great start if you are interested in eating more plant-based meals. And these are one of my favorite recipes.

Tofu is not the most exciting food ingredient, so it needs to be marinated and baked to add flavor and crunch.

If there were ever a cheap protein, it will certainly be tofu, but not if you are buying it from a supermarket packaged.

I buy mine from the local Chinese shop and it costs about R12 for two blocks of tofu. Even less if you bring your own container.

You could also use an air fryer to bake the Tofu until it is crisp. 10 minutes on 200’C. Shake the basket after 5 minutes. Make sure that the Airfyer basket is not overcrowded.

So what is Tofu exactly?

  • Tofu is made from fermented soybeans that are pressed into white solid blocks, similar to cheese making.
  • It is a very good source of protein for vegans and if you are worried about the GMO content then opt for Non-GMO organic tofu.
  • It can help to lower LDL, can potentially lower breast cancer risk, and can have a beneficial impact on your gut health.

Keep some Edamame beans in your freezer. They are the big green beans in the picture. They are packed full of protein and brighten up any meal. You could buy it from a supermarket but I buy mine from our local Chinese shop. It is much more affordable. Also, try to buy the ones that have already been shelled, it will save a bit of time. To cook just blanch in salt water for 5 minutes and serve.

They are available from Checkers and are actually produced on farms in South Africa. And also available from Woolworths.shelled and unshelled.

Vegan Tofu Poke Bowls

This recipe has the same vibes as the Thai Quinoa Salad with Peanut Butter Dressing.

Tofu 'Poke' Bowls

Tofu Poke bowl

  • Author: Ankie Niesing
  • Prep Time: 30
  • Cook Time: 30
  • Total Time: 60
  • Yield: 4 1x


If you are hesitant to try Tofu, this recipe will surely convert you. It is really delicious, healthy, and easy to make.



1 cup cooked rice

1 cup edamame beans, just defrost or place in hot water

1 mango, diced

1 avocado, sliced

1/2 tsp sesame seeds

2 blocks extra firm tofu

1-2 tbsp cornstarch

salt and pepper

fresh coriander and black sesame seeds to garnish (optional)


1/2 cup peanut butter

1/3 cup tamari or soy sauce

2 tbsp sesame oil

2 tbsp rice vinegar or apple cider vinegar

1/2 chilli finely chopped (optional)

2 tbsp sugar, maple syrup

small knob of fresh ginger, crushed

1 clove garlic, crushed

juice of 1/2 lime



  • Press the liquid out of the tofu. Cube tofu and toss (gently) with the cornstarch until coated.
  • Arrange on a baking sheet lined with baking paper or a silicone sheet. Drizzle with olive oil and salt. Roast at 220°C for 20-30 minutes, until the tofu is slightly crisp.
  • Make the dressing by mixing all the ingredients together.
  • Stir in the tofu and cover with the dressing.

For the bowl:

  • Cook the rice as per packet instructions. Basmati rice can work but Sushi rice will even be more delicious. But other grains like Quinoa could also be used.
  • Prepare all the vegetables and fruit.
  • Now it is time to assemble your bowl, get creative with the different colours and flavours.
  • Lastly, drizzle the leftover dressing over the assembled bowl and a sprinkle of sesame seeds.


  • The tofu could be left out. Add beans or for a non-vegan meal add fish or chicken as a meat option.
  • Find a Chinese supermarket where tofu is very cheap. Only R6 a block.
  • Tamari is a vegan soy sauce.
  • Honey is not vegan so use maple syrup or coconut sugar as alternatives.

Keywords: Tofu 'Poke' Bowl

Ankie Niesing

Hi, I'm Ankie! Welcome to Wooden Spoon Kitchen, my pantry of life, love and health where we constantly stir laughter, learning, eating and cooking together!

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