Vegan Poke Bowls Recipe
This Vegan Poke Bowl features marinated tofu poke and easy cucumber salad served in a loaded bowl with rice, creamy wasabi sauce, mango, avocado, and more. It’s flavorful, healthy, and refreshing!
Hawaiian-inspired, this poke bowl without fish features layers of tofu poke, simple cucumber salad, fresh mangos, rice, avocado, and more! A colorful lunch or dinner is bursting with flavor and drizzled with an incredible but simple wasabi mayo sauce. I seriously can not get enough!
Poke (pronounced “poh-kay”) is a Hawaiian rice bowl traditionally topped with raw ahi tuna tossed in soy sauce with fresh fruits and vegetables. There are, however, endless varieties of poke! That means a ‘veganized’ version is well within reach.
How To Make A Great Vegetarian Poke Bowl
Are you new to poke? No problem! Think of this recipe as a blank canvas and add whatever you want. I love it with marinated tofu and spicy wasabi sauce, but you can use chickpeas, tempeh, pickled vegetables, and all kinds of fresh toppings instead. It’s one of the most customizable recipes out there and there are no rules!
Whisk the tofu marinade ingredients together in a small bowl. Cut the pressed tofu into small cubes and place them in a shallow dish. Pour the marinade over top and leave it to marinate.
Once it’s done, you can bake the marinated tofu in the oven until it’s crispy or leave it raw if it’s too hot to cook. I like to bake it just a little bit to deepen the flavor and improve the texture.
Vegetarian Poke Bowl
Prepare your toppings of choice and cook the rice. Toss all of the cucumber salad ingredients together in a bowl, and do the same with the wasabi mayo (but in a separate bowl). Set them aside until the tofu is done.
Now it’s time to assemble! Divide the cooked rice into bowls and top with tofu poke, cucumber salad, and the toppings of choice. Finish with a sprinkle of sesame seeds and a drizzle of wasabi mayo, then serve and enjoy!
If you plan on eating poke for lunch, store the rice or quinoa, toppings, and sauce in separate airtight containers in the fridge for up to 4 or 5 days. Assemble the day of and enjoy!
Vegan Poke Bowl Recipe: The Hawaiian Plant Based Hype
Serving: 1 of 4 servings | Calories: 485 kcal | Carbohydrates: 49 g | Protein: 16 g | Fat: 25 g | Saturated Fat: 3 g | Polyunsaturated Fat: 5 g | Monounsaturated Fat: 8 g | Sodium: 1388 mg | Potassium: 538 mg | Fiber: 6 g | Sugar: 16 g | Vitamin A: 727 IU | Vitamin C: 28 mg | Calcium: 164 mg | Iron: 2 mg
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Posted In: Asian-Inspired, Cuisine, Dinner, Gluten Free, High Protein, Holiday, Lunch, Main Dish, Meal Prep, Meal Type, Method, Special Dietary Needs, Spring, Summer, Tofu, Vegan IngredientsThis Vegan Poke Bowl with crispy tofu and creamy Tahini Sauce is a simple recipe that’s healthy, gluten-free, customizable and so delicious! Add your favorite type of rice or even noodles, colorful crunchy vegetables, and tofu, edamame beans or chickpeas for plant-based protein, you’ll have the perfect satisfying rainbow bowl for lunch or dinner!
Vegan Poke Bowl With Spicy Ginger Tuna
A poke bowl is a popular Hawaiian dish that is deeply rooted in Japanese cuisine. Since around 2014 it also has become a food trend here in Germany but you have probably seen these colorful bowls at a takeaway restaurant in the UK or US before. “Poke” means “cut into pieces” and the name refers to diced raw fish that is served in a bowl on top of rice with crunchy vegetables and a flavorful dressing, similar to Korean Bibimbap.
While traditional recipes often call for raw tuna or salmon, I made my poke bowl vegan by skipping the fish and using carrot lox and crispy tofu instead. However, if you’re not into tofu, feel free to add some spicy roasted chickpeas or any other plant-based protein sources that you love and have on hand.
Since there is no hard rule for making a poke bowl, you can really get creative with the ingredients and put in anything you love to create your own vegan or vegetarian poke bowl. Here are four main components that are basically in a classic poke bowl:
Vegan & Healthy Beet Poke Bowl — Zest & The City
Most poke bowls start with a base layer of rice such as white rice (my favorite is jasmine rice), brown rice, wild rice, or short-grain sushi rice. However, you could also use rice noodles, glass noodles, or even Quinoa for variation. For a low-carb option, veggie noodles like zucchini noodles would be great.
For adding protein in vegan or vegetarian poke bowls, you can use crispy tofu chunks and edamame beans like I did but also tempeh, chickpeas, or other protein-rich legumes would go well. While carrot lox is not rich in protein, it adds the perfect fishy flavor and slightly crunchy texture that ensures your poke bowl comes pretty close to the traditional. However, you can also incorporate some nori flakes or seaweed salad if you don’t have time to prepare a batch of carrot lox ahead.
Vegetables like cucumber, cabbage, radishes, sliced, green onions, carrots, and edamame beans, add flavor and crunch. But as mentioned before you can really add your favorite veggies. Also, beetroot, kale, spinach, peas, mung bean sprouts, or corn are tasty options. You can even add sweet exotic fruits like pineapple, mango, watermelon, pomegranate, mandarin oranges, or anything you like for a little bit of juicy sweetness! Basically, everything from all crunchy veggies to juicy fruits will do!
Healthy Poke Bowl
Traditional poke bowls are often served with a salty shoyu sauce to highlight and balance out the fatty fish. However, I personally love to serve my vegan poke bowl with a slightly spicy sesame sauce that is basically made with tahini, garlic, ginger, maple syrup, rice vinegar, and tamari or soy sauce. For more flavor, I also like to add some miso paste plus a bit of sriracha or hot sauce for spiciness.
Avocado adds richness, nutrients, and a wonderful creamy texture. Honestly, to me, a poke bowl without avocado is not complete! To make my bowl extra flavorful and spicy I love to garnish it with sesame seeds, fresh lemons or limes, jalapeños, and cilantro or Thai basil.
Vegan Poke bowl is absolutely perfect for spring and summer because there is very little cooking involved in making this healthy dish! You’ll love how quick and easy it comes together once the ingredients are prepared.
Vegan Poke Bowl (tofu Poke Bowl)
Start to cook your favorite type of rice as instructed in the recipe card below. Instead of rice, you can also use quinoa or vermicelli rice or glass noodles which are quite easier to cook. Simply soak these thin noodles in hot water for a few minutes as instructed in the recipe for my Vietnamese noodle salad.
Dice the cucumber, shred the cabbage with a Mandoline, and slice the radishes and green onions. If you don’t have carrot lox on hand, cut 2 large carrots into ribbons, using a vegetable peeler or julienne. Also, thaw the edamame as per package instructions and dice the avocado.
Next, blend together all ingredients for the tahini sauce in a blender until smooth. Add water until your desired consistency is reached. Alternatively, you can also serve your poke bowl with a creamy peanut sauce.
Low Fodmap Vegan Poke Bowl With Tempeh
When all components are prepared, divide the rice between 4 bowls. Then assemble all prepared veggies, and crispy tofu onto the rice as shown in the step-by-step photos below. Top with avocado, sesame seeds, jalapeños, and herbs as desired. Serve with tahini sauce and lemon or lime wedges on the side.
Since this is a vegan poke bowl without raw fish, you can keep leftovers refrigerated for up to 3-4 days, depending on the veggies you use, in an airtight container. Just be sure to store the sauce separately, or it may wilt your veggies. Leftover tahini sauce can be stored longer in the refrigerator for up to 5-6 days. It will thicken in the fridge, but you can add a bit of water to thin before serving.
Tip: I like to prep some rice, carrot lox, tahini sauce, and crispy tofu at the beginning of the week. Then I can make poke bowl variations throughout the week for a quick lunch!
Vegetarian Poke Bowl With Mango And Omelet
If you try this vegan poke bowl, please leave a comment and rating on how you liked the recipe! And if you take a photo of your healthy rainbow veggie bowl and share it on Instagram, please tag me with @ and use the hashtag # because I love to see your remakes! Enjoy!
This Vegan Poke Bowl with crispy tofu and creamy Tahini Sauce is a simple recipe that’s healthy, gluten-free, customizable and so delicious! Add your favorite variety of rice or even noodles, colorful crunchy vegetables, and tofu, edamame beans or chickpeas for plant-based protein, you’ll have the perfect satisfying rainbow bowl for lunch or dinner!
Serving: 1 Serving | Calories: 490 kcal | Carbohydrates: 64 g | Protein: 17 g |
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