This Teriyaki Tofu & Sesame Avocado Rice Poké Bowl is a vibrant and flavorful dish, combining crispy tofu, creamy sesame-coated avocado, and a mix of fresh, wholesome ingredients. Perfect for a quick and satisfying lunch or dinner, this dish is as nutritious as it is delicious!

Full Recipe:

Ingredients

1 cup rice (cooked according to packet instructions)
1 avocado (diced and coated with sesame seeds)
200g tofu (patted dry, cut into 1cm cubes, and coated with cornstarch)
1 tbsp cornstarch (for thickening sauce)
2 spring onions (sliced)
1 garlic clove (minced)
1/4 cup light soy sauce
2 tbsp mirin
1 tbsp raw sugar
1 tbsp dark soy sauce
1/4 cup water
Edamame beans (as desired)
Red cabbage (shredded)
Cucumber (sliced)
Sesame seeds (for garnish)

Directions

Cook the Rice: Prepare the rice according to the packet instructions.
Prepare the Avocado: Dice the avocado, coat with sesame seeds, and set aside.
Cook the Tofu: Pat tofu dry, cut into cubes, coat with cornstarch, and shallow fry on medium heat until golden brown. Set aside on a plate.
Make the Sauce: In a bowl, mix light soy sauce, mirin, raw sugar, dark soy sauce, and water. Set aside.
Sauté Aromatics: In the frying pan, sauté spring onion and garlic over medium-high heat until fragrant.
Cook the Sauce: Pour the sauce mixture into the pan, bring to a boil, and then simmer.
Thicken the Sauce: Dissolve cornstarch with water in a small bowl and stir into the sauce mixture until thickened.
Combine Tofu and Sauce: Add the tofu into the pan, tossing everything together until the tofu is well coated in the sauce.
Assemble the Bowl: Layer the rice in a bowl, then top with edamame beans, red cabbage, sesame avocado, cucumber, and teriyaki tofu. Garnish with sliced spring onions.
Serve and Enjoy: Dig into your flavorful poke bowl!

Nutritional Value (Per Serving)

Calories: ~500-600 kcal
Protein: ~20-25g
From tofu, edamame beans, and sesame seeds.
Carbohydrates: ~55-65g
From rice, mirin, and vegetables.
Fats: ~15-20g
From avocado, sesame seeds, and shallow frying the tofu.
Fiber: ~8-10g
From avocado, edamame beans, red cabbage, and cucumber.
Sugar: ~5-7g
From mirin and raw sugar in the sauce.
Sodium: ~1000-1200mg
Primarily from soy sauce and mirin (you can use low-sodium soy sauce to reduce this).

This estimate will vary slightly based on portion sizes and specific ingredient brands.

A Celebration of Vibrancy and Balance

At its core, the Teriyaki Tofu & Sesame Avocado Rice Poké Bowl is a fusion of Japanese-inspired flavors and the concept of a poke bowl, originally rooted in Hawaiian cuisine. The combination of crispy tofu, creamy avocado coated in sesame seeds, and a bed of fresh vegetables creates a dish that is both aesthetically pleasing and palate-pleasing.

The star of this recipe is undoubtedly the tofu, which is carefully prepared to be crispy on the outside and tender on the inside. By coating the tofu cubes in cornstarch before frying, you achieve that golden-brown exterior that absorbs the savory-sweet teriyaki sauce perfectly. The result is a flavorful protein component that ties the dish together.

The addition of sesame-coated avocado is a brilliant touch. The avocado lends a creamy texture to the bowl while the nutty flavor of sesame seeds adds depth. Combined with the crunch of fresh red cabbage, the pop of edamame beans, and the refreshing crispness of cucumber, every bite offers a delightful contrast in textures.

A Nutritional Powerhouse

One of the greatest strengths of the Teriyaki Tofu & Sesame Avocado Rice Poké Bowl is its nutritional profile. This recipe is designed with health in mind, offering a balanced mix of macronutrients and micronutrients that cater to various dietary needs.

1. Plant-Based Protein
Tofu and edamame beans are excellent sources of plant-based protein. Each serving of this dish contains approximately 20-25 grams of protein, making it a suitable option for those looking to increase their protein intake on a vegetarian or vegan diet. The amino acids provided by these ingredients support muscle repair, hormone regulation, and overall body function.

2. Complex Carbohydrates
The rice serves as the primary carbohydrate source in this dish, providing long-lasting energy. Opting for whole-grain rice or brown rice can enhance the fiber content, promoting better digestion and sustained energy release. The small amount of carbohydrates contributed by the mirin and vegetables rounds out the dish without overwhelming the nutritional balance.

3. Healthy Fats
Avocado and sesame seeds contribute heart-healthy monounsaturated and polyunsaturated fats, which are essential for brain health and hormone production. These fats also add a luxurious texture and richness to the dish, ensuring you feel satiated after your meal.

4. A Burst of Micronutrients
Each component of the bowl brings its own set of vitamins and minerals. For instance:

Red cabbage is rich in vitamin C, antioxidants, and dietary fiber.
Edamame beans are an excellent source of folate, vitamin K, and magnesium.
Avocado provides potassium, vitamin E, and B vitamins.

These nutrients work together to support immunity, reduce inflammation, and promote overall wellness.

A Sustainable and Customizable Meal

This recipe is also an example of how plant-based eating can be both sustainable and versatile. By relying on tofu as the main protein source, the environmental footprint of this dish is significantly lower than that of animal-based protein. Additionally, the recipe allows for endless customization based on your personal preferences or dietary needs.

Customization Options:

For a gluten-free version: Replace the soy sauce with tamari or coconut aminos.
For added spice: Add sliced chili peppers or drizzle some sriracha over the bowl.
To increase fiber content: Use quinoa or farro instead of rice.
To switch up the protein: Substitute tofu with tempeh, chickpeas, or seared mushrooms.

This adaptability makes the Teriyaki Tofu & Sesame Avocado Rice Poké Bowl an excellent choice for meal prep, family dinners, or even entertaining guests with diverse dietary preferences.

The Role of Teriyaki Sauce

The homemade teriyaki sauce is the soul of this dish, adding a rich umami flavor that ties all the ingredients together. Unlike store-bought teriyaki sauces, which are often high in preservatives and sodium, this version uses a simple combination of soy sauce, mirin, and sugar, allowing you to control the quality and quantity of each ingredient.

The sauce not only coats the tofu beautifully but also enhances the flavor of the vegetables and rice. The slightly sweet, savory, and tangy notes of the sauce ensure that every bite is packed with flavor.

Tips for Perfect Execution

Patience with Tofu: Ensuring the tofu is properly patted dry and evenly coated in cornstarch is key to achieving the perfect crispy texture. Avoid overcrowding the pan when frying to ensure even cooking.
Consistency in Cutting: For a professional presentation, aim for uniform cuts when slicing vegetables and tofu. This not only enhances the aesthetic appeal but also ensures even cooking and balanced bites.
Freshness is Key: Use the freshest vegetables and avocado possible. The vibrancy of the ingredients directly impacts the flavor and overall quality of the dish.
Balance in Sauce: Taste the sauce before adding it to the tofu. If you prefer a less salty flavor, you can dilute it further with water or add a touch of honey or maple syrup for additional sweetness.

A Culinary Adventure in a Bowl

The Teriyaki Tofu & Sesame Avocado Rice Poké Bowl is more than just a recipe; it’s an invitation to explore the world of plant-based cuisine and embrace wholesome, nourishing meals. With its beautiful presentation, rich nutritional profile, and vibrant flavors, this dish has the power to make healthy eating an enjoyable and satisfying experience.

Whether you’re preparing it for a quick weeknight dinner or serving it at a gathering, this poke bowl is guaranteed to impress. It’s a testament to the idea that healthy food can be both delicious and visually stunning.

Conclusion

The Teriyaki Tofu & Sesame Avocado Rice Poké Bowl is a dish that seamlessly blends flavor, nutrition, and versatility. Its plant-based ingredients provide a nourishing and sustainable meal, while the combination of textures and flavors ensures that it’s as delightful to eat as it is to look at.

If you’re looking for a recipe that ticks all the boxes—health-conscious, easy to prepare, and customizable—this poke bowl is the perfect choice. Incorporate it into your weekly meal plan, and you’ll not only enjoy a delicious dish but also take a step toward a more balanced and wholesome lifestyle.

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