Craving a meal that's quick, healthy, plant-based, and costs less than $4? You’ve found it. This vegan tofu poke bowl is inspired by Hawaiian flavors, preps in 20 minutes, and delivers serious taste without sacrificing nutrition or your budget.
🌿 Why Use Tofu?
- Budget-friendly: Costs about $1–$2 for half a block.
- High in protein: Great for building muscle and keeping full.
- Neutral flavor: Soaks up sauces and marinades beautifully.
- Plant-based: 100% vegan, dairy-free, and cholesterol-free.
📋 Ingredients
These are all easy-to-find ingredients you probably already have! Just a reminder: the amounts listed are for one bowl.
- Firm Tofu: 1/2 block (150g).
- Cooked Rice: 1 cup.
- Cucumber: 1/2, thinly sliced.
- Carrot: 1, shredded.
- Avocado: 1/4, sliced.
- Soy Sauce / Tamari: 1 tbsp.
- Sesame Oil: 1 tsp.
- Maple Syrup: 1 tsp.
- Rice Vinegar: 1 tsp.
👩 How to Make It
- Press the tofu: Wrap in towel, press for 10 minutes.
- Marinate: Cube tofu, mix with soy sauce, sesame oil, maple syrup, and vinegar.
- Cook tofu: Pan-fry until golden brown and crispy (or air fry).
- Assemble: Place rice in bowl, layer tofu and veggies.
- Top it: Add sauces and garnishes of your choice.
🔥 Nutritions
- Calories: 420 kcal.
- Protein: 17g.
- Fat: 15g.
- Carbs: 50g.
- Fiber: 6g.
- Iron: 3.5mg.
- Calcium: 200mg.
- Vitamin A: 3500 IU.
- Vitamin C: 10mg.
📌 Quick Info
- Cooking Time: 20 mins.
- Cost: $4.
- Calories: 420 kcal.
- Meal Type: Lunch, Dinner.
- Diet: Vegan, Dairy-Free.
📷 Pictures
