Tofu Poke-Style Bowl
Marinated tofu, edamame, cucumber, and a little rice in a soy-sesame dressing — a small, balanced bowl high in protein and fiber.
Ingredients
- 300 g Firm tofu
- 150 g Edamame
- 2 tbsp Soy sauce
- 1 Cucumber (optional)
- 150 g Rice (optional)
- 1 tbsp Rice vinegar (optional)
- 1 tsp Toasted sesame oil (optional)
- 2 Scallions (optional)
- 1 tbsp Sesame seeds (optional)
Method
- Cook the rice, then cool it slightly while you prepare the rest.
- Press the tofu, cut it into cubes, and pat dry; dice the cucumber.
- Whisk the soy, rice vinegar, and sesame oil into a dressing and toss the tofu cubes in half of it.
- Boil the edamame for 3 minutes until tender, then drain.
- Divide the rice, tofu, edamame, and cucumber between bowls, drizzle the rest of the dressing over, and finish with scallions and sesame seeds.
Tap “Start cooking” for live timers that flag what to get ahead on while something simmers.
About Tofu Poke-Style Bowl
This tofu poke-style bowl borrows its assembly from Hawaiian poke, the diced-fish bowls that spread far beyond the islands, but swaps in marinated firm tofu for a fully plant-based version with plenty of protein. The bowl is built in layers over a base of rice: cubes of tofu tossed in a soy, rice vinegar, and toasted sesame dressing, boiled edamame for a green, buttery bite, and diced cucumber for cool crunch. Pressing and drying the tofu before it's dressed is what lets it drink up the salty-tangy marinade instead of staying bland, giving each piece real flavor.
Everything about the bowl is fresh and balanced: the nutty depth of sesame oil, the savory hit of soy, the brightness of rice vinegar, and the mix of soft, chewy, and crisp textures across the tofu, edamame, and cucumber. It's kept deliberately light on rice so it stays a moderate, protein-and-fiber-rich plate rather than a heavy carb bowl. Finished with scallions and a sprinkle of sesame seeds, it makes an easy, assemble-and-eat lunch or dinner that needs no real cooking beyond boiling edamame and steaming rice. Reserve half the dressing to drizzle at the end so the flavors stay lively right up to the last bite.
Tofu Poke-Style Bowl: frequently asked questions
How many calories are in Tofu Poke-Style Bowl?
A serving has about 536 calories — 30.5g protein, 77.4g carbs, 13.2g fat, 7.1g fiber. Figures are estimated from the ingredient amounts and will shift with your portions and brands.
Is it high in protein?
Each serving has about 30.5g of protein, roughly 23% of its calories.
Is Tofu Poke-Style Bowl gluten-free?
As written, no — it contains Soy sauce. You'd need a certified gluten-free swap for that ingredient to make it gluten-free.
How long does Tofu Poke-Style Bowl take to make?
About 20 minutes start to finish, but only around 12 of those are hands-on — the rest is largely unattended cooking time you can step away from. In the Homecooked app the timers and parallel steps are sequenced for you so the hands-on part feels even shorter.
Do I need every ingredient to make Tofu Poke-Style Bowl?
The core ingredients are essential, but you can leave out cucumber, rice, rice vinegar — they're optional and mainly there for extra flavor or finish.
How many servings does Tofu Poke-Style Bowl make?
This recipe makes 2 servings. In the app you can scale it up or down and the ingredient amounts adjust automatically.