Sticky Tofu Poke Bowl with Broccoli and Honey-Miso Dressing
Sticky tofu, crunchy broccoli and sharp pickles, finished with a honey-miso dressing. It's a proper dinner tonight and an even better lunch tomorrow.
Sticky tofu and broccoli poke bowl
Sticky tofu and broccoli with rice, crunchy veg, pickles and a honey-miso dressing. A great choice for a lunch box or dinner alike with plenty of tips to use up what you already have.
🔪 Prep Time: 20 mins 👩🍳 Cook Time: 10 mins 👥 Serves: 4
Ingredients
400 g tofu (chopped into 2cm cubes)
300 g rice
Brown, basmati, sushi, jasmine use what you already have.
2 head of broccoli (chopped into florettes)
2 carrot (grated)
1 cucumber (2mm slices)
1 jar pickles
Sushi ginger, cucumber, kimchi, pickled cabbage, onions, or gherkins.
3 tbsp sesame seeds (toasted)
2 tbsp miso
1 tbsp honey
Or maple syrup.
1 tbsp soy sauce
1 tbsp vinegar
5 tbsp sesame oil
Method
Step 1. Cook the rice according to the packet instructions. Fluff with a fork and leave to cool slightly.
300 g rice
Step 2. Whisk together the miso, honey, soy sauce, vinegar, sesame oil, and then add a few tbsp of water, little by little to make a smooth, pourable dressing.
2 tbsp miso
1 tbsp honey
1 tbsp soy sauce
1 tbsp vinegar
2 tbsp sesame oil
Step 3. Pat the tofu dry and cut into bite-sized pieces. Fry in a little oil over medium-high heat until golden and crisp. Remove from the pan.
400 g tofu (chopped into 2cm cubes)
1 tbsp sesame oil
Step 4. Then add the broccoli to the same pan and cook over high heat for 2 mins; flip the broccoli onto its other side and cook for another 2 mins.
2 tbsp sesame oil
Step 5. Return the tofu to the pan. Add 3 tbsp of the dressing and toss for 1–2 mins until glossy and sticky.
Step 6. While cooking, grate the carrot and thinly slice the cucumber.
2 carrot (grated)
1 cucumber (2mm slices)
Step 7. Mix the rice with the remaining dressing. Then divide the rice among four lunchboxes. Pack the pickles, seeds, toasted nuts or fresh veg separately and add them just before eating.
1 jar pickles
3 tbsp sesame seeds (toasted)
Made to Travel
Poke bowls are built for packing. Everything holds its own in the fridge, and nothing goes soggy as long as you keep one thing separate.
Keep the dressing apart. Pack it in a small jar and pour it over when you're ready to eat. That's what keeps the veg crunchy.
Tofu changes, in a good way. It loses its crisp overnight but turns chewy and sticky, which is exactly what you want cold.
Frequently Asked Questions
Can I make poke bowls ahead? Yes. Cook the tofu, broccoli and rice the night before and keep everything in the fridge. Add the dressing when you eat.
How long does a poke bowl keep in the fridge? Everything will keep for up to three days packed on their own.
Can I make it vegan? Swap the honey for maple syrup.
Do you eat poke bowls hot or cold? Either. Serve the tofu and broccoli warm for dinner, and enjoy the whole thing cold for lunch.
Lunchbox Heroes
This is the first recipe in Lunchbox Heroes, our new series of meals that work just as well packed for lunch as they do on a dinner plate.
It features in our October meal plan, Poke That Lunchbox, alongside a Sicilian-style pasta with almond pesto and a very tasty reuben.
📲 Download the Feeds app to adjust servings, add it to your shopping list, and discover more meat-free family meals.