Poké bowl with crispy tofu

Ingredients

• 400 gfirm plain tofu
• 300 gsushi rice
• 1avocado
• 1cucumber
• 150 gred cabbage
• 150 gcherry tomatoes
• 2spring onions
• 2 tbspsoy sauce (for the marinade)
• 1 tbspsesame oil
• 2 tsp (1 tsp for the marinade, 1 tsp for the rice)rice vinegar
• A splashsunflower oil (for frying)
• 2 tbsptahini
• 1 tbspsoy sauce (for the dressing)
• 1 tbsplime juice
• 1 tsphoney
• 2 tbspwater
• 2 tbspsesame seeds
• To tastefresh coriander
• A pinchsalt

Instructions

1. 1

   Marinate the tofu

   Pat the tofu dry with paper towels and cut it into cubes of about 2 cm. In a bowl, mix 2 tablespoons soy sauce with the sesame oil and 1 teaspoon rice vinegar. Add the tofu and leave it to marinate for 15 minutes.

2. 2

   Cook the rice

   Meanwhile, cook the sushi rice according to the packet instructions. Rinse it with cold water, then season with the remaining 1 teaspoon rice vinegar and a pinch of salt.

3. 3

   Fry the tofu

   Heat a splash of sunflower oil in a frying pan over medium heat. Fry the tofu for 3 to 4 minutes per side, until golden and crisp, then set aside.

4. 4

   Mix the dressing

   Stir together the tahini, 1 tablespoon soy sauce, lime juice, honey and water until smooth.

5. 5

   Prepare the vegetables

   Thinly slice the cucumber, halve the cherry tomatoes, finely shred the red cabbage and slice the avocado.

6. 6

   Assemble the bowls

   Divide the rice between the bowls and arrange the vegetables, avocado and crispy tofu on top. Drizzle with the sesame dressing and finish with sesame seeds and, if desired, fresh coriander.

What is a poké bowl?

Poké is a Hawaiian dish traditionally centred on seasoned fish, served with accompaniments such as rice and vegetables. This version uses tofu instead, with a crisp, savoury coating and a creamy sesame dressing.

The mix works because the warm rice and tofu meet cool, fresh vegetables, while the dressing brings the components together.

Nutrition and macros by portion

The nutrition label shows one serving as written: 1250 calories, 50g protein, 100g carbs, 49g fat.

The sushi rice supplies most of the carbohydrates, while tofu contributes much of the protein. Fats come mainly from the avocado, sesame oil, tahini and sesame seeds. For a more balanced plate, serve the bowl with extra crunchy vegetables alongside.

Why firm tofu works

Firm tofu holds its shape when cubed and pan-fried. Patting it dry first helps the marinade cling and gives the outside a better chance to brown.

Soy sauce, sesame oil and rice vinegar season the tofu before frying. Keep the cubes in a single layer in the pan so they can colour rather than steam.

Getting the rice right

Cook the sushi rice according to its packet, as the amount of water and timing can vary by brand. Rinsing it with cold water after cooking cools the grains for the bowl.

A little rice vinegar and salt give the rice a gently tangy finish that balances the rich dressing.

A smooth sesame dressing

Tahini can be thick, so mix it thoroughly with the soy sauce, lime juice, honey and water until smooth. The lime adds brightness, while the honey rounds out the savoury ingredients.

If the dressing feels too thick to drizzle, stir in a little more water until it loosens.

Fresh toppings and texture

Thin cucumber, finely shredded cabbage and halved tomatoes make easy-to-eat toppings with a crisp, juicy contrast to the rice. Slice the avocado shortly before assembling so it stays fresh-looking.

Arrange the toppings over the rice rather than mixing everything together; this keeps the colours distinct and lets each person choose a mouthful.

Serving the bowls

Assemble the bowls just before serving so the tofu stays crisp and the vegetables remain fresh. Add the dressing at the end, then scatter over sesame seeds and coriander if using.

The recipe includes spring onions, though the method does not specify when to add them. They can be sliced and served as an extra topping.

Recipe notes & tips

• Dry the tofu well before marinating to help it brown.
• Leave the tofu for the full 15 minutes in its marinade.
• Fry the cubes in batches if the pan is crowded.
• Cook the rice according to the packet instructions for the best texture.
• Whisk the dressing until smooth before drizzling.
• Add the dressing just before serving to help the tofu stay crisp.

Variations

• Add edamame: scatter cooked, shelled edamame over the bowls for another savoury topping.
• Try a spicy dressing: stir chilli sauce into the tahini mixture to taste.
• Swap the greens: use shredded lettuce in place of some of the red cabbage.
• Use another grain: serve the toppings over cooked brown rice instead of sushi rice.
• Add extra crunch: top with sliced radishes for a peppery bite.

Common mistakes to avoid

• Wet tofu: pat it thoroughly dry before marinating so it can brown.
• Crowded pan: the tofu may steam instead of crisping, so fry it in batches.
• Overcooked rice: follow the packet directions and check it as it cooks.
• Lumpy dressing: mix the tahini with the liquids gradually until smooth.
• Soft tofu topping: assemble the bowls just before serving to preserve its crisp surface.

How to store

Store leftover rice, tofu and vegetables in separate airtight containers in the fridge and use within 2 days. Keep the dressing separately; reheat the rice and tofu until piping hot, then assemble with the cold toppings.

Frequently asked questions