HelloFresharrow right iconarrow right iconRecipesarrow right iconarrow right iconTofu & Veggie Poke Bowl
Tofu & Veggie Poke Bowl

Tofu & Veggie Poke Bowl

with Toasted Sesame Dressing & Pickled Cucumber

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We love poke bowls, because they’re so easy to customise with your favourite flavours. This veggie version uses Japanese tofu, Asian greens, carrot and cucumber, with a nutty sesame sauce to tie the whole thing together.


Always read product labels for the most up-to-date allergen information. Visit hellofresh.com.au/foodinfo for allergen and ingredient information. If you have received a substitute ingredient, please be aware allergens may have changed.

Preparation Time30 minutes
Cooking difficultyEasy
Serving amount
Ingredientsarrow down iconarrow down icon
Serving amount

2 clove


1 packet

basmati rice

1 unit


1 block

Japanese tofu

(ContainsGluten, SoyMay be present Peanuts, Sesame)

1 unit


1 bunch

Asian greens

½ unit

long red chilli

2 sachet

sesame seeds

(ContainsSesameMay be present Peanuts, Tree Nuts, Gluten, Milk, Soy)

1 packet



½ sachet

Thai seven spice blend


1 sachet

crispy shallots

Not included in your delivery

olive oil

20 g



1.5 cup


¼ tsp


¼ cup

rice wine vinegar

2 tsp

sesame oil (or oil)


1.5 tsp

soy sauce

(ContainsGluten, Soy)

1 tsp


Nutritional Valuesper serving
Nutritional Valuesarrow down iconarrow down icon
per serving
Energy (kJ)0 kJ
Energy (kJ)3440 kJ
Fat42.7 g
of which saturates10.8 g
Carbohydrate77.3 g
of which sugars9.8 g
Dietary Fibre0 g
Protein28.6 g
Cholesterol0 mg
Sodium833 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
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Finely chop the garlic (or use a garlic press). In a medium saucepan, melt the butter with a dash of olive oil over a medium heat. Add the garlic and cook until fragrant, 1-2 minutes. Add the basmati rice, water and the salt, stir, and bring to the boil. Reduce the heat to low and cover with a lid. Cook for 10 minutes, then remove from the heat and keep 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!


While the rice is cooking, thinly slice the cucumber. In a small bowl, combine the cucumber, rice wine vinegar, a generous pinch of salt and sugar, and add enough water to ensure the cucumber is covered. Set aside until just before serving.


While the cucumber is pickling, cut the Japanese tofu into 2cm cubes. Thinly slice the carrot (unpeeled) into half-moons. Roughly chop the Asian greens. Thinly slice the long red chilli (if using).


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 (if using), soy sauce, the sugar and some of the pickling liquid (1 tsp for 2 people / 2 tsp for 4 people). 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. Add the Thai seven spice blend (see ingredients list) and toss until coated and fragrant. Transfer to a plate. Heat a drizzle more olive oil in the pan, then add the carrot and cook until tender, 3 minutes. Add the Asian greens and cook until wilted, 2 minutes. Season to taste with salt and pepper.


Drain the pickled cucumber. Divide the garlic rice between bowls and top with the tofu, carrot and Asian greens. Spoon over the toasted sesame dressing and garnish with the pickled cucumber, chilli (if using) and crispy shallots.