Marinated Tofu Poke Bowl

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One of my favourite takeaways is a poke bowl from The Poke Co in Cape Town, where I reside. I used to live in Loop Street, a hop skip and a jump away from one of their eateries and when I had no meal prep on hand at lunchtime, I would easily indulge their Garden Gate bowl. It’s fabulous! And so this marinated tofu poke bowl is my meal prep interpretation of one of my favourite takeaway meals.

Marinated Tofu Poke Bowl Ingredients

What is a poke bowl?

Poke has its origins in Hawaii and means “to slice or cut” in Hawaiian. It refers to chunks of raw, marinated fish which is then tossed over rice and topped with vegetables and umami-packed sauces. To veganise this dish, you can easily swop the raw fish for tofu.

Marinated Tofu Poke Bowl

Is this meal nutritionally well-balanced?

This poke bowl follows the signature Vegan Meal Prep Sunday balanced recipe blueprint! It contains starch, protein, veggies, fat and flavour in the forms of rice, tofu, crunchy veg, sesame oil and soy sauce. As a result, it will help you feel satiated.

Storage recommendation

I recommend storing this meal in the fridge and consuming it within four days from preparation. This will ensure ideal nutritional and taste quality. I don’t recommend freezing this meal.

Marinated Tofu Poke Bowl in a metal meal prep container

Serving recommendation

If you want to pump up the protein in this meal, I recommend adding edamame beans! These delicious immature soybeans are a uniquely tasting high-protein addition to this exotic meal. And for added healthy fats why not add some fresh avocado before serving?

This meal needs no heating, so you can just grab it out of your fridge and enjoy it immediately! 

The recipe for this meal is developed to make three moderate meals. If you prefer to eat large meals, you can simply double the recipe. In my household I prepare moderate-sized meals for myself and large meals for my partner.

Marinated Tofu Poke Bowl Serving

More 30 mins vegan meal prep recipes

Don’t forget to share your meals with me and other fellow VMPS preppers by tagging your posts with #veganmealprepsunday. I’d love to see how your meals turned out!

"Love Lien" signature in mint color

Marinated Tofu Poke Bowl

Read the full recipe for this marinated tofu poke bowl. Recreate this takeaway favourite in no time – it's perfect for meal prep!
Course Main Course
Keyword Meal prep, Poke, Vegan
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Calories 305kcal
Servings 3 meals


Marinated tofu

  • 3 blocks silken tofu
  • cup soy sauce
  • 1 TBSP sesame oil
  • sriracha sauce to taste
  • spring onion to taste

Sushi rice base

  • ¾ cup sushi rice
  • 1 cup filtered water
  • 1/2 TBSP xylitol
  • 1 TBSP rice vinegar
  • pinch of salt

Veggie toppings

  • 3 TBSP kraut
  • 1/2 cucumber sliced
  • handful of radishes sliced
  • 1 sheet nori snipped into strips
  • black sesame seeds for sprinkling
  • spring onion finely sliced, for garnishing


Marinated tofu

  • A few hours or the night before you start your prep, rinse your tofu and place it into a deep bowl. Cover it with boiling water and allow to rest for 5 mins in the boiling water. Thereafter, transfer the tofu onto a clean kitchen towel and allow it to drain for about 10 minutes.
  • In the meantime, combine your ingredients for the marinade. Once the tofu is done draining, slice the tofu in small pieces in place in a shallow container and pour the marinade over. Allow the tofu to marinate in the fridge for a few hours or overnight.

Sushi rice base

  • Once you are ready to prep, begin with cooking the sushi rice. Rinse the rice in a colander under cold running water, until the water runs clear. Add the rice to a pot on the stove with the filtered water and bring  to a boil. Once the water starts boiling, reduce the heat to low and allow it to simmer until all the water has been absorbed and the rice is tender.
  • While the rice is cooking, combine the rice vinegar, xylitol and salt in a small bowl, and mix until the xylitol has dissolved into the vinegar.
  • Once all the water of the sushi rice has evaporated, allow it to steam for 10 – 15 more minutes. Once the rice is done steaming, add the rice vinegar mixture and combine with a fork.

Assembling your poke bowl

  • Before assembling your bowls, allow the rice to cool down. Once the rice has cooled, add it to the bottom of your bowl, then add the veggies, the tofu and lastly the sesame seeds and spring onion.


Calories: 305kcal | Carbohydrates: 46g | Protein: 12g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 3g | Sodium: 1552mg | Potassium: 396mg | Fiber: 2g | Sugar: 3g | Vitamin A: 82IU | Vitamin C: 4mg | Calcium: 61mg | Iron: 3mg

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