Why Honey & Soy Tofu Poke Bowl Steals Dinner
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Honey & Soy Tofu Poke Bowl
The Honey & Soy Tofu Poke Bowl is a vibrant, fresh, and satisfying plant-based dinner that balances sweet honey and savory soy flavors. Featuring tender marinated tofu, crisp fresh vegetables, and a fragrant sauce, this quick and wholesome bowl offers a healthy, protein-packed meal perfect for busy weeknights with customizable ingredients to suit your taste.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: 2-3 servings 1x
- Category: Main Course
- Method: Pan-frying or Baking
- Cuisine: Asian-inspired
- Diet: Gluten Free
Ingredients
Scale
Tofu and Marinade
- 14 oz firm or extra-firm tofu, pressed and cubed
- 3 tbsp honey
- 3 tbsp soy sauce (use gluten-free tamari for gluten-free)
- 1 tbsp sesame oil
- 1 tbsp rice vinegar
Fresh Vegetables
- 1 cup cucumber, diced or sliced
- 1 cup shredded carrots
- 1 avocado, diced
Base
- 2 cups cooked rice or quinoa (or substitute with cauliflower rice for low-carb)
Garnishes
- 2 green onions, thinly sliced
- 1 tbsp sesame seeds
Instructions
- Press and cube the tofu: Start by pressing the tofu to remove excess moisture by wrapping it in a clean kitchen towel and placing a heavy object on top for at least 15 minutes. Then cut the tofu into bite-sized cubes to ensure the marinade absorbs well and crisps up during cooking.
- Prepare the marinade: In a bowl, mix honey, soy sauce, sesame oil, and rice vinegar together to create a rich, flavorful sauce that will coat the tofu beautifully.
- Marinate and cook the tofu: Toss the tofu cubes in the marinade, allowing them to soak up the flavors for at least 10 minutes (or up to 20 minutes for deeper flavor). Pan-fry or bake the tofu on high heat until golden and caramelized without drying it out.
- Prep fresh vegetables: While the tofu cooks, chop cucumbers, shred carrots, and dice the avocado to add freshness and crunch to your bowl.
- Assemble your bowl: Layer the cooked rice or quinoa as the base, add the cooked tofu and fresh vegetables on top, then sprinkle with green onions and sesame seeds to finish.
Notes
- Press tofu well to achieve a crispy, flavorful exterior by removing excess water.
- Marinate tofu for at least 20 minutes if time permits, for deeper flavor penetration.
- Use high heat during cooking to caramelize tofu without drying it out.
- Add contrasting textures like crunchy vegetables, creamy avocado, and nutty sesame seeds to keep each bite interesting.
- Customize sauces by adding a splash of lime juice or sprinkling chili flakes for extra zing.
- Store leftover tofu and vegetables separately in airtight containers refrigerated up to 3 days for best freshness.
- Reheat tofu gently in a skillet to maintain crispness; add fresh veggies after reheating.
Nutrition
- Serving Size: 1 bowl
- Calories: 400
- Sugar: 10g
- Sodium: 700mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 6g
- Protein: 18g
- Cholesterol: 0mg
Keywords: tofu poke bowl, honey soy tofu, plant-based dinner, gluten-free poke bowl, healthy tofu recipe, quick tofu bowl
