Skip to content

Tofu poke bowl

1.5 serves of vegetables in each serve

Preparation time: 30 minutes

Cooking time: 35 minutes

Serves: 4

   1.5 serves of veg  in each bowl

Diet and Allergies:

, , ,

Preparation time: 30 minutes

Cooking time: 35 minutes

Serves: 4

   1.5 serves of veg  in each bowl

Diet and Allergies:

, , ,


1 ½ cups raw brown rice or 4 cups cooked brown rice  
2 tbsp salt reduced soy sauce* 
2 cloves garlic, crushed 
2cm ginger, peeled & minced 
1 lemon, juiced  
1 tsp sesame seeds 
1 tsp sesame oil 
400g firm tofu, drained and cut into 1 cm cubes  
1 tbsp olive oil 
1 avocado, sliced  
2 cups red cabbage, shredded
1 large carrot, cut into ribbons  
1 cucumber sliced


Step 1

Cook brown rice according to the packet instructions.  Cool. 

Step 2

Whisk the soy sauce, garlic, ginger, lemon juice, sesame seeds and sesame oil in a large bowl. 

Step 3

Add the tofu and gently toss to coat.  Marinate for 10 minutes.  Drain and reserve the marinade. 

Step 4

Heat the olive oil in a non-stick frypan over medium heat and lightly fry tofu until brown and heated through. 

Step 5

Divide the rice between 4 shallow bowls.  Top with the tofu, avocado, red cabbage and carrot.  Drizzle with the reserved marinade. 

*Gluten free if using gluten free soy sauce

Ingredient swaps:

  • Sesame oil for olive oil.
  • Red cabbage for lettuce or any type of cabbage. 

Budget tips:

  • Jarred garlic and ginger and bottled lemon juice can be used to save time and money. 
  • Buy brown rice in large packs.  Cook extra and make your own microwave-cooked rice pouches to save money.  Fill zip lock bags with 2½ cups cold cooked rice, press flat and seal. Store in the freezer for up to 3 months.  Reheat in the microwave until piping hot before serving.  

Reduce waste:

  • Cabbage stores well in the fridge.  Wrap cabbage in a clean damp cloth. 
  • This is a great recipe for using up leftover cooked rice. 

Nutrition tips:

  • Choose brown rice for a fibre boost. Fibre helps keep you fuller for longer. 
  • Using reduced-salt soy sauce can help you lower your sodium intake.  

Share recipe:

You might also like:

4 pieces of chicken on a bed of rice with chopped capsicum, tomato and green beans served on a square white plate on a wooden platter with a spoon and white napkin on the right

Spanish chicken rice

A spread of halved fresh fruit scattered across a silver dish and white table

Fresh fruit platter

Roasted vegetables in a metal baking dish lined with baking paper, garnished with fresh spinach leaves

Balsamic baked vegetables