RECIPE : Tofu Poke Bowl

Tips on how to cook and prepare Tofu

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

1/2 tsp sesame seeds

2 blocks/jars of extra firm tofu

1-2 tbsp cornstarch

salt and pepper

fresh coriander and black sesame seeds to garnish (optional)


1/2 cup peanut butter

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



For the tofu:

  • 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.

For the bowl:

  • 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.


Recipe by Wooden Spoon Kitchen

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