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Close-up of a vegetarian poke bowl featuring tofu cubes, avocado, cucumbers, radishes, mushrooms, corn, scallions, carrots, and fresh microgreens over rice.
Mirjana

Easy Vegetarian Tofu Poke Bowl with Microgreens

This easy vegetarian tofu poke bowl with microgreens swaps fish for protein-rich tofu and layers it with colorful vegetables, creamy avocado, and crisp greens over fluffy rice. Finished with a tangy, umami sauce, it’s a quick and customizable meal that’s as wholesome as it is delicious.
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Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes
Servings: 4
Course: Main Course, Salad
Cuisine: Asian Cousine Inspired
Calories: 350
Ingredients Method Notes

Ingredients
  

  • Base & Toppings:
  • 2 cups  dry rice, cooked
  • 16 oz super-firm organic tofu, cubed
  • 2 cups micro arugula greens or micro green of your choice
  • 6 radishes, thinly sliced
  • 1 carrot, julienned or thinly sliced
  • 2 avocados, sliced
  • 2 red sweet mini peppers, diced
  • 4 green onions, chopped
  • 1 seedless cucumber, sliced or diced
  • 4 medium white mushrooms, sliced
  • 2 celery stalks, thinly sliced
  • 1/2 cup frozen corn, thawed
  • 1/2 cup finely sliced cabbage
  • 4 eggs, optional (hard or soft boiled, halved)
  • 1/4 cup roasted white sesame seeds
  • Rice crackers for serving
  • For the Sauce:
  • 1/2 cup organic coconut liquid aminos
  • 4 tbsp low-sodium tamari
  • 4 tbsp pomegranate molasses
  • 1 tbsp lemon juice
  • 1 tbsp olive oil extra virgin
  • 1/2 tsp each: ground ginger, coriander, garlic powder
  • 1 tsp crushed red pepper flakes
  • Sweet paprika (for eggs or garnish)

Method
 

  1. Prepare the Rice Base
    Cook rice according to package directions. Fluff with a fork and divide evenly among serving bowls.
    Prep the Tofu
    Cut tofu into cubes. For extra flavor, marinate briefly in a few spoonfuls of the sauce. (Optional: pan-sear the cubes in olive oil for a golden crust.)
    Make the Sauce
    Whisk all sauce ingredients in a small bowl until smooth. Adjust flavor to taste—add more lemon juice for brightness or extra chili flakes for heat.Cook the Eggs (Optional)Boil eggs to your liking (soft- or hard-boiled). Halve them and sprinkle with sweet paprika.
    Ingredients for poke bowl: pot of steamed rice, bowl of microgreens, soy-ginger dressing, cubed tofu, and hard-boiled eggs sprinkled with paprika.
  2. Assemble the Bowls and start arranging prepared ingredientsArrange microgreens, radishes, carrots, avocado, peppers, onions, cucumber, mushrooms, celery, corn, and cabbage around the rice. 
  3. Finish & ServeTop with tofu and optional eggs. Drizzle sauce generously over each bowl. Garnish with sesame seeds and serve with rice crackers for added crunch.
    Serving of a poke bowl with tofu, avocado, mushrooms, radish, cucumber, corn, and carrots, topped with scallions and microgreens; soy-ginger dressing and marinated tofu cubes on the side.

Notes

Fresh, colorful & protein-packed! This easy vegetarian tofu poke bowl with microgreens is ready in just 20 minutes!
Benefits
  • Nutrient-Dense: Loaded with fresh vegetables, antioxidants, and healthy fats.
  • Protein-Rich: Balanced with tofu and optional eggs for complete protein.
  • Quick & Easy: Ready in about 20 minutes.
  • Customizable: Adapt toppings and flavors to suit your mood or diet.
Nutrition (per serving, with tofu and vegetables, excluding optional eggs and crackers)
  • Calories: ~350
  • Protein: 20 g
  • Carbohydrates: 45 g
  • Fat: 10 g
  • Fiber: 8 g
  • Vitamins: Excellent source of Vitamin C, Vitamin A, calcium, and potassium