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Honey & Soy Tofu Poke Bowl

Honey & Soy Tofu Poke Bowl
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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.

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

  1. 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.
  2. 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.
  3. 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.
  4. Prep fresh vegetables: While the tofu cooks, chop cucumbers, shred carrots, and dice the avocado to add freshness and crunch to your bowl.
  5. 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

Keywords: tofu poke bowl, honey soy tofu, plant-based dinner, gluten-free poke bowl, healthy tofu recipe, quick tofu bowl

Find it online: https://eazyum.com/honey-soy-tofu-poke-bowl/