Vegan Poke Bowl Recipe

I absolutely love this recipe because it brings together all my favorite fresh ingredients in a vibrant bowl that feels both nourishing and indulgent. Plus, the combination of marinated tofu with creamy avocado and crunchy veggies just hits all the right spots, making it my ultimate go-to for a quick yet satisfying meal.

I love to make inviting and invigorating vegan dishes like my Vegan Poke Bowl. Made with wholesome, fresh ingredients, this bowl is a construction of sorts.

At its base lies sushi rice, sweetened with a touch of sugar, and mixed with rice vinegar and sesame oil—flavorful complements to the not-so-puny tofu and edamame proteins this dish boasts. (The same tofu-and-edamame construction works pretty well in a salad or with any other grain, if you feel like improvising.) Next comes a bright swirl of avocado, from which the bowl radiates colorful veggies like king carrots and ruby radishes.

Ingredients

Sushi Rice: Carbohydrates, essential for energy, provide the slightly sticky texture.

Rice vinegar: imparts a gentle sourness; is very low in calories; and helps with digestion.

Soy Sauce or Tamari: Contributes umami taste; provides sodium; opt for low-sodium varieties.

Tofu: Outstanding protein source from plants; gives vital amino acids; has very few calories.

Avocado: Loaded with healthy fats; provides fiber, potassium, and vitamin E.

Edamame is very nutritious: packed with protein and fiber and scarcely any saturated fat.

It is an excellent source of potassium (a heart protector and blood pressure reducer) and folate (a key nutrient for your heart and a must for your cells, especially during their rapid growth phase).

It also contains magnesium, a mineral that helps stave off the fatigue associated heart disease can bring, and that keeps a number of enzymes in our bodies functioning properly.

Cucumber: Contains crisp freshness; adds no calories, is low in calories, and is hydrating and fresh.

Has antioxidants in it.

Sesame Oil: A profound flavor and aroma; it contains healthy fats that make it good for your heart.

Carrot: Provides beta-carotene; fosters eye well-being, adds satisfying crispness.

Ingredient Quantities

• 1 cup sushi rice
• 2 tablespoons rice vinegar
• 1 tablespoon sugar
• 1 tablespoon soy sauce or tamari (for a gluten-free option)
• 1 tablespoon sesame oil
• 1/2 cup cubed firm tofu
• 1/2 avocado, sliced
• 1/2 cup edamame, cooked and shelled
• 1/2 cup cucumber, thinly sliced
• 1 small carrot, julienned
• 1/4 cup sliced radishes
• 2 tablespoons chopped green onions
• 1 tablespoon sesame seeds
• 1 sheet nori, cut into thin strips
• Poke sauce (optional): 2 tablespoons soy sauce, 1 tablespoon sesame oil, 1 tablespoon rice vinegar, 1 teaspoon grated ginger, 1/2 teaspoon garlic powder

Instructions

1. Wash the sushi rice in cold water until it runs clear. Prepare the rice according to the package directions, or use a rice cooker. When the rice is finished cooking, let it cool slightly before transferring it to a large bowl.

2. In a petite bowl, stir together the rice vinegar and sugar until the sugar has dissolved. Pour this mixture over the cooked rice and gently fold it in, making sure to do it with care so that we do not break too many grains, to achieve an even distribution. Set the mixture aside to cool completely.

Source: Smitten Kitchen

3. In a separate bowl, mix together the soy sauce (or tamari) and sesame oil for the tofu marinade. Then, add the cubed tofu and let it steep in the marinade for at least 10 minutes. The longer the tofu marinates, the more flavorful it becomes.

4. To prepare the poke sauce, combine soy sauce, sesame oil, rice vinegar, grated ginger, and garlic powder in a bowl. Whisk the mixture until it is well combined, and set it aside for drizzling later.

5. Prepare the edamame per the instructions on the package, which typically say to boil them for 3-5 minutes. Then, remove the beans from their pods.

6. Put together the elements for the poke bowl: in each bowl, place a serving of rice that’s been seasoned to create the perfect base.

7. Arrange the marinated tofu cubes, sliced avocado, cooked edamame, sliced cucumber, julienned carrot, and sliced radishes neatly on top of the rice in separate sections.

8. Add flavor and garnish to the assembled poke bowls by sprinkling on sesame seeds and chopped green onions.

9. Cut the nori sheet into fine strips and divide them up among the bowls.

10. Right before you serve the poke bowl, drizzle the prepared sauce over it. Or serve the sauce on the side so that the folks you’re serving to can add it according to their poke preferences. Either way, enjoy this flavorful, fresh, vegan version of a poke bowl!

Equipment Needed

1. Rice cooker or pot with lid
2. Large bowl
3. Small bowl (for vinegar and sugar mixture)
4. Medium bowl (for tofu marinade)
5. Whisk
6. Strainer (for washing rice)
7. Knife
8. Cutting board
9. Measuring cups and spoons
10. Mixing spoon or spatula
11. Saucepan (for cooking edamame)
12. Serving bowls

FAQ

• Q: Can I use a different type of rice for this poke bowl?A: Indeed, although sushi rice is conventional and yields the best mouthfeel, you can opt to use short-grain brown rice or quinoa as a substitute to make a healthier version.
• Q: Is the tofu cooked or raw in this recipe?The tofu in this recipe is uncooked, but you can pan-fry or bake it to improve its flavor and texture before cubing it.
• Q: What can I use instead of avocado?A: Substitute avocado with mango or sweet potato for a different flavor and texture.
• Q: How can I make this recipe soy-free?A: Substitute soy sauce for coconut aminos and tofu for chickpeas or another protein of choice.
• Q: Can I make the poke sauce ahead of time?A: Yes, the poke sauce can be prepared ahead and stored in an airtight container in the refrigerator for up to a week.
• Q: What is the best way to cut nori for this dish?A: Kitchen scissors can easily cut nori into thin strips for convenient topping.

Substitutions and Variations

With respect to sushi rice: You may use brown rice or quinoa, each having a very different texture and added nutrition.
For firm tofu: As a high-protein alternative, you can use marinated tempeh or chickpeas.
For soy sauce or tamari: Coconut aminos are a soy-free, gluten-free alternative.
For avocado: Sliced mango or pineapple imparts a sweet, tropical taste.
If sesame oil is not available, olive oil or grapeseed oil can be used in its place for sesame oil.

Pro Tips

1. Perfect Rice Texture Use a rice cooker for consistently perfect sushi rice. If cooking on the stove, make sure to let the rice sit covered off the heat for at least 10 minutes after cooking to absorb any remaining steam, ensuring a fluffy texture.

2. Quick Cool Down To cool the rice quickly, spread it out on a baking sheet after mixing in the rice vinegar and sugar. This speeds up cooling and prevents clumping, creating the ideal base for your poke bowl.

3. Tofu Texture Tip For a chewy and flavorful tofu, consider pressing it before marinating. Wrap the tofu block in a clean towel and place a weight on top (like a heavy pan) for about 15-20 minutes to remove excess moisture, which will help create a firmer texture.

4. Nori Crispness To keep the nori crisp, add it just before serving. You can briefly toast the nori by waving it over an open flame for a few seconds, which enhances its flavor and texture.

5. Customizable Bowl Encourage personal customization by providing extra toppings like pickled ginger, sliced jalapeños, or wasabi. This allows each person to tailor their poke bowl to their taste preferences.