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Tofu & Veggie Poke Bowl

Tofu & Veggie Poke Bowl

with Toasted Sesame Dressing & Pickled Onion

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3.5 / 4 Ratingout of 440 ratings
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Poke (psst, it’s pronounced po-kay, according to those in the know) bowls are all the rage right now and we love them – they’re so easy to customise with your favourite flavours! This veggie version uses umami-rich tofu, Asian greens, carrot and zucchini, with a nutty sesame sauce to tie the whole thing together.

Preparation Time30 minutes
Cooking difficultyLevel 1
serving amount
Ingredientsarrow down iconarrow down icon
serving amount

1 cube

vegetable stock

1 packet

basmati rice

½ unit

red onion

1 block

Japanese tofu

(ContainsGluten, SoyaMay be presentPeanuts, Sesame)

1 unit


1 bunch

Asian greens

1 unit


2 sachet

sesame seeds


1 tub



1 sachet

crispy shallots


Not included in your delivery

olive oil

1.5 cup

water (for the rice)

3.5 tbs

rice wine vinegar (or white wine vinegar)

¼ cup

water (for the onion)

1 tbs

sesame oil (or oil)


3 tsp

soy sauce

(ContainsGluten, Soya)

2 tsp


Nutritional Valuesper serving
Nutritional Valuesarrow down iconarrow down icon
per serving
Energy (kJ)4030 kJ
Fat53.5 g
of which saturates6.9 g
Carbohydrate85.9 g
of which sugars16.1 g
Protein30.7 g
Sodium1430 mg
The average adult daily energy intake is 8700 kJ
Utensilsarrow down iconarrow down icon
Medium Pan
Medium Non-Stick Pan
Instructionsarrow up iconarrow up icon
Cook the rice
Cook the rice

In a medium saucepan, bring the water (for the rice) and the crumbled vegetable stock (1 cube for 2 people / 2 cubes for 4 people) to the boil. Add the basmati rice, stir, cover with a lid and reduce the heat to low. Cook for 10 minutes, then remove from the heat and set aside, covered, until the rice is tender and the water has absorbed, 10 minutes. TIP: The rice will finish cooking in its own steam so don't peek

Pickle the onion
Pickle the onion

While the rice is cooking, thinly slice the red onion (see ingredients list). Combine the rice wine vinegar (3 tbs for 2 people / 6 tbs for 4 people), the water (for the onion), a generous pinch of salt and a generous pinch of sugar in a small bowl. Scrunch the onion in your hands, then add to the pickling liquid and stir to coat. Set aside until just before serving. TIP: Toss the onion a few times during pickling to keep it submerged.


While the onion is pickling, cut the Japanese tofu into 2cm cubes. Thinly slice the carrot (unpeeled) and zucchini into half-moons. Roughly chop the Asian greens.

Make the sesame dressing
Make the sesame dressing

Heat a medium frying pan over a medium-high heat. Add the sesame seeds and toast, tossing, until golden, 3-4 minutes. Transfer to a small bowl. Add the mayonnaise, sesame oil, soy sauce, sugar and remaining rice wine vinegar. Mix well and set aside.


Return the frying pan to a medium-high heat with a drizzle of olive oil. Add the tofu and cook, tossing, until golden, 4 minutes. Transfer to a plate. Heat another drizzle of olive oil in the pan. Add the carrot and zucchini and cook until tender, 2 minutes. Add the Asian greens and cook until wilted, 2 minutes. Season to taste with salt and pepper.

Serve Up
Serve Up

Drain the pickled onion. Divide the rice between bowls and top with the Japanese tofu, carrot, zucchini and Asian greens. Spoon over the sesame dressing and garnish with the pickled onion and crispy shallots.