eCook Meal
Vegan Tofu Poke Bowl
with pickled ginger, sesame seeds & nori strips
Packed full of umami, this poke bowl makes a visual impact with its colourful combination of healthy ingredients. Nestled next to one another: fluffy rice, crispy tofu, carrot & cucumber matchsticks, nori strips, and pickled ginger. Drizzled with a kick of wasabi mayo and soy sauce.
Serving guide
Choose your portion size.
RICE
Place the rice in a pot with 200ml [400ml]|#7DA0D7 of salted water. Cover with a lid and bring to a boil. Reduce the heat and simmer until the water has been absorbed, 8-10 minutes. Remove from the heat and set aside to steam, 8-10 minutes. Pour in the rice wine vinegar, fluff with a fork, and cover.
SESAME SEEDS
Place the sesame seeds in a pan over medium heat. Toast until golden brown, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
WASABI MAYO
In a small bowl, combine the mayo with the wasabi powder (to taste). Add water in 5ml increments until a drizzling consistency.
NORI
Return the pan to medium heat. When hot, toast the nori strips until crispy, 2-3 minutes. Remove from the pan.
TOFU
Pat the tofu cubes dry with paper towel. Return the pan to medium-high heat with a drizzle of oil. Fry the tofu until golden, 3-4 minutes (turning as they colour).
BOWL ‘EM OVER
Bowl up the fluffy rice alongside the crispy tofu and the Carrot and Cucumber. Drizzle over the soy sauce (to taste) and the wasabi mayo. Side with the nori strips. Garnish with the sesame seeds and the pickled ginger. Enjoy, Chef!
RICE
Place the rice in a pot with 200ml [400ml]|#7DA0D7 of salted water. Cover with a lid and bring to a boil. Reduce the heat and simmer until the water has been absorbed, 8-10 minutes. Remove from the heat and set aside to steam, 8-10 minutes. Pour in the rice wine vinegar, fluff with a fork, and cover.
SESAME SEEDS
Place the sesame seeds in a pan over medium heat. Toast until golden brown, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
WASABI MAYO
In a small bowl, combine the mayo with the wasabi powder (to taste). Add water in 5ml increments until a drizzling consistency.
NORI
Return the pan to medium heat. When hot, toast the nori strips until crispy, 2-3 minutes. Remove from the pan.
TOFU
Pat the tofu cubes dry with paper towel. Return the pan to medium-high heat with a drizzle of oil. Fry the tofu until golden, 3-4 minutes (turning as they colour).
BOWL ‘EM OVER
Bowl up the fluffy rice alongside the crispy tofu and the Carrot and Cucumber. Drizzle over the soy sauce (to taste) and the wasabi mayo. Side with the nori strips. Garnish with the sesame seeds and the pickled ginger. Enjoy, Chef!
RICE
Place the rice in a pot with 600ml [800ml]|#7DA0D7 of salted water. Cover with a lid and bring to a boil. Reduce the heat and simmer until the water has been absorbed, 8-10 minutes. Remove from the heat and set aside to steam, 8-10 minutes. Pour in the rice wine vinegar, fluff with a fork, and cover.
SESAME SEEDS
Place the sesame seeds in a pan over medium heat. Toast until golden brown, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
WASABI MAYO
In a small bowl, combine the mayo with the wasabi powder (to taste). Add water in 5ml increments until a drizzling consistency.
NORI
Return the pan to medium heat. When hot, toast the nori strips until crispy, 2-3 minutes. Remove from the pan.
TOFU
Pat the tofu cubes dry with paper towel. Return the pan to medium-high heat with a drizzle of oil. Fry the tofu until golden, 3-4 minutes (turning as they colour).
BOWL ‘EM OVER
Bowl up the fluffy rice alongside the crispy tofu and the Carrot and Cucumber. Drizzle over the soy sauce (to taste) and the wasabi mayo. Side with the nori strips. Garnish with the sesame seeds and the pickled ginger. Enjoy, Chef!
RICE
Place the rice in a pot with 600ml [800ml]|#7DA0D7 of salted water. Cover with a lid and bring to a boil. Reduce the heat and simmer until the water has been absorbed, 8-10 minutes. Remove from the heat and set aside to steam, 8-10 minutes. Pour in the rice wine vinegar, fluff with a fork, and cover.
SESAME SEEDS
Place the sesame seeds in a pan over medium heat. Toast until golden brown, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
WASABI MAYO
In a small bowl, combine the mayo with the wasabi powder (to taste). Add water in 5ml increments until a drizzling consistency.
NORI
Return the pan to medium heat. When hot, toast the nori strips until crispy, 2-3 minutes. Remove from the pan.
TOFU
Pat the tofu cubes dry with paper towel. Return the pan to medium-high heat with a drizzle of oil. Fry the tofu until golden, 3-4 minutes (turning as they colour).
BOWL ‘EM OVER
Bowl up the fluffy rice alongside the crispy tofu and the Carrot and Cucumber. Drizzle over the soy sauce (to taste) and the wasabi mayo. Side with the nori strips. Garnish with the sesame seeds and the pickled ginger. Enjoy, Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R132.74
for 4 servings · R33.19 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
-
White Sesame Seeds needs 20 mlBlack and White Sesame Seeds Pretzel Thins 180 g R44.99 · whole pack (size can't be divided)R44.99
-
Cucumber needs 400 gMini Cucumbers 350 g 350 g at R31.99 · 1.14× packR36.56
-
Jasmine Rice needs 400 mlFully Cooked Coconut Jasmine Rice 250 g R43.99 · whole pack (size can't be divided)R43.99
-
Carrot needs 480 gBulk Large Carrots 3 kg 3 kg at R45.00 · 16% of packR7.20
Not in the Woolies basket — source these elsewhere:
- Vegan Mayo
- Nori Sheets
- Pickled Ginger
- Rice Wine Vinegar
- Non-GMO Tofu
- Low Sodium Soy Sauce
- Wasabi Powder
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Vegan Tofu Poke Bowl?
The preparation time for Vegan Tofu Poke Bowl with pickled ginger, sesame seeds & nori strips is between 25 and 40 minutes.
What is the total time required to make Vegan Tofu Poke Bowl with pickled ginger, sesame seeds & nori strips?
The total time required to make Vegan Tofu Poke Bowl with pickled ginger, sesame seeds & nori strips is between 40 and 55 minutes.
How many servings does Vegan Tofu Poke Bowl provide?
4 servings
What are the main ingredients in Vegan Tofu Poke Bowl?
Carrot, Cucumber, Jasmine Rice, Low-Sodium Soy Sauce, Non-GMO Tofu, Nori Sheet, Pickled Ginger, Rice Wine Vinegar, Vegan Mayo, Wasabi Powder, White Sesame Seeds
What is the nutritional information of Vegan Tofu Poke Bowl?
Calories: 948, Carbs: 105.5 grams, Fat: grams, Protein: 22.7 grams, Sugar: 16.4 grams, Salt: 1900.4 grams
How do I prepare Vegan Tofu Poke Bowl?
SESAME SEEDS: Place the sesame seeds in a pan over medium heat. Toast until golden brown, 2-3 minutes (shifting occasionally). Remove from the pan and set aside. RICE: Place the rice in a pot with 200ml [400ml]|#7DA0D7 of salted water. Cover with a lid and bring to a boil. Reduce the heat and simmer until the water has been absorbed, 8-10 minutes. Remove from the heat and set aside to steam, 8-10 minutes. Pour in the rice wine vinegar, fluff with a fork, and cover. WASABI MAYO: In a small bowl, combine the mayo with the wasabi powder (to taste). Add water in 5ml increments until a drizzling consistency. TOFU: Pat the tofu cubes dry with paper towel. Return the pan to medium-high heat with a drizzle of oil. Fry the tofu until golden, 3-4 minutes (turning as they colour). BOWL ‘EM OVER: Bowl up the fluffy rice alongside the crispy tofu and the carrot and cucumber. Drizzle over the soy sauce (to taste) and the wasabi mayo. Side with the nori strips. Garnish with the sesame seeds and the pickled ginger. Enjoy, Chef! NORI: Return the pan to medium heat. When hot, toast the nori strips until crispy, 2-3 minutes. Remove from the pan.
What should be prepared from my kitchen to make Vegan Tofu Poke Bowl?
Carrot, Cucumber, Jasmine Rice, Low-Sodium Soy Sauce, Non-GMO Tofu, Nori Sheet, Pickled Ginger, Rice Wine Vinegar, Vegan Mayo, Wasabi Powder, White Sesame Seeds
How many calories does Vegan Tofu Poke Bowl have?
948 calories
How much fat content does Vegan Tofu Poke Bowl have?
grams