RECIPE : Tofu Poke Bowl

by Marlies Bron November 02, 2021

Although tofu is really healthy it can taste rather bland. Here are a few things you need to do to make it taste amazing:

Drain tofu. Most tofu comes packed in water, so it is very important to drain the block as much as possible. A water-logged block of tofu won’t absorb a marinade and will also not go crispy when fried.
To drain: line a cutting board with a paper towel or lint-free tea towel, place tofu on towel and fold the towel over the tofu. Place a heavy object on top (eg another cutting board, topped with a cast iron pan or cookbook) to help the tofu drain. Leave the tofu to drain for a minimum of 30 minutes, preferably at least 1-2 hours. You can keep it in the fridge until you are ready to make dinner.
Marinate the tofu. Once you’ve pressed the tofu, it is ready to absorb flavour. Make a marinade with oil, garlic, soy sauce, vinegar, honey etc.
If you want to get crispy tofu you need to toss it in cornstarch before frying.
Make sure the pan and oil is very hot, before adding the tofu. This will also help to get a crispier texture.
Make sure to use an oil that can handle the high temperatures and can add some flavour. Two great options are: sesame oil (for a nutty flavour) and coconut oil.
Alternatively, bake in the oven at 200°C for 25-30 minutes until crispy.
Make sure to season the tofu generously. Sprinkle tofu with salt after searing.

Tofu Poke Bowl

1 cup rice

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

1 mango, diced

1 avocado, sliced

2 blocks/jars of extra firm tofu

1-2 tbsp cornstarch

salt and pepper

fresh coriander and black sesame seeds to garnish (optional)

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 or maple syrup

small knob of fresh ginger, crushed

1 clove garlic, crushed

juice of 1/2 lime

Drain tofu as recommended above.
Cube tofu.
Gently toss tofu with the corn starch 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.

Cook the rice.
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.