Create a simple vegan poke bowl with seasoned tofu topped with furikake flakes for a unique flavor that tastes like the sea!
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You might be wondering how it is possible to have a vegan poke bowl, considering poke bowls always include fish! But I’m here to give you a vegan alternative that still brings the flavors of the ocean without any fish! This vegan poke bowl recipe keeps it simple, using cubed tofu in a soy marinade and topped with furikake flakes for a “fishy” flavor.
💗 Why You’ll Love These Vegan Poke Bowls
Refreshing: Combining fresh herbs and vegetables creates a light and refreshing flavor.
Simple and Quick: This recipe is relatively quick and simple. There is no actual cooking time needed except for the rice. If you prepare the rice in advance, you’ll have a meal in minutes.
Easy Meal Prep Recipe: This recipe is perfect for meal prep. Prepare the rice in advance, marinate the tofu, and chop the veggies. Then, when you’re ready to eat, put your bowls together.
🥣 Ingredients and Notes
Tofu Marinade
Soy Sauce or Tamari: If you are gluten-free, use tamari or coconut aminos.
Garlic and Ginger: Finely mince the garlic and ginger so that it can easily be whisked and incorporated into the marinade.
Agave or Maple Syrup: Adds a hint of sweetness.
Rice Vinegar: Gives the marinade balance with acidity.
Sriracha: Adds heat.
Poke Bowls
Brown Rice: I suggest using brown rice for the added fiber, but you can also use white rice if you prefer.
Extra Firm Tofu: Press the tofu for at least 20 minutes, then dice so that the tofu absorbs the marinade.
Shredded Cabbage: Use purple cabbage for its color.
Shredded Carrots: Adds a sweet flavor to the bowls.
Avocado: Make sure your avocado is fresh and has a slight give when you squeeze it.
Cucumber: Use an English cucumber or Persian cucumbers that have fewer seeds.
Garnishes
Diced Green Onion: Cut at an angle.
Cilantro: Roughly chopped.
Furikake Flakes: These are seaweed flakes add a seafood flavor to the bowls.
Lime Wedges: The lime juice adds a touch of acidity.
🔪 Tools and Equipment
Ninja Foodi or Rice Cooker: I recommend using the Ninja Foodi to cook brown rice quickly in 15 minutes.
Tofu Press: Removes the excess water quickly and efficiently.
👩🏻🍳 How to Make Vegan Poke Bowls
- Place the tofu in a tofu press for 20 minutes. Drain excess tofu. Cut into cubes.
- Prepare the brown rice according to the package directions.
- While the tofu is in the press, whisk together the tamari or soy sauce, rice vinegar, agave or maple syrup, grated ginger, minced garlic, and sriracha in a large bowl. Dice the vegetables, and shred the carrot and cabbage.
- Add the cubed tofu to the marinade and toss to coat. Let it marinate for at least 10 minutes.
- Assemble the bowls by dividing the cooked brown rice into four bowls. Add the marinated tofu, cubed avocado, cucumber, shredded carrots, and thinly sliced red cabbage.
- Top with sliced green onions and chopped cilantro.
- Drizzle each bowl with any of the remaining marinade in the bowl, and sprinkle with furikake flakes.
- Serve the vegan poke bowls with a lime wedge on the side for squeezing over the top.
📝 Expert Tips
- Opt for extra-firm tofu to ensure it retains shape and absorbs flavors well. Press it before marinating to remove excess water and enhance its texture.
- Cook the brown rice to perfection. Use a 2:1 water ratio to rice and let it simmer until tender. Consider using a rice cooker for consistent results.
- Include a variety of fresh, vibrant vegetables for color and texture. Consider adding other vegetables like watermelon radishes and edamame.
- If you don’t have furikake, sprinkle nori sheets on top to bring a touch of flavor from the sea.
- If you like more heat, drizzle more sriracha on top of the bowls before serving.
❓ FAQS
A poke bowl is a traditional Hawaiian dish typically consisting of diced raw fish, such as ahi tuna or salmon, served over rice and topped with various ingredients like vegetables, seaweed, avocado, and sesame seeds. It is often seasoned with soy sauce and sesame oil.
While raw fish is not vegan, there are ways that you can still enjoy the flavors and textures of a poke bowl using plant-based ingredients. Tofu can be used instead of fish, as in the case of this recipe. You can also create a fish-like texture and flavor using watermelon, like in this watermelon tuna recipe, or try vegan salmon made with tofu.
🥢 Serving Suggestions
Prepare in Advance: Some components, like marinated tofu and rice, can be prepared in advance to save time.
Allow for Customization: Set all of the ingredients for the bowls out in separate containers so that each person can customize their poke bowl with their favorite ingredients. Consider serving your bowls with a side of seaweed salad.
⚖️ Serving Size
The ingredients make four poke bowls. If you want to serve more, prepare more rice and chop more veggies.
🫙 Storage
Fridge: Store each component of the bowls in a separate container. You can place all the vegetables together in one container. Then the tofu and rice in their own containers. Store in the fridge for up to 4 days.
🎥 Video
😋 More Vegan Bowl Recipes!
Recipe
Vegan Poke Bowls
Equipment
Ingredients
- 2 cups brown rice
- 2 ¼ cups water
- 1 block extra-firm tofu pressed and drained
- 1 medium avocado cubed
- 2 cups cucumber diced
- 1 cup thinly sliced cabbage
- 1 cup shredded carrots
- ½ cup green onions sliced
- ½ cup cilantro roughly chopped
- 2 tablespoon furikake flakes
- 4 wedges lime
Marinade
- ¼ cup soy sauce tamari
- 2 tablespoon rice vinegar
- 1 tablespoon agave
- 1 clove garlic minced
- 1 teaspoon ginger grated
- 1 teaspoon sriracha
Instructions
- Place the tofu in a tofu press for 20 minutes. Drain excess tofu. Cut into cubes.
- Prepare the brown rice according to the package directions.
- While the tofu is in the press, whisk together the tamari or soy sauce, rice vinegar, agave or maple syrup, grated ginger, minced garlic, and sriracha in a large bowl. Dice the vegetables, and shred the carrot and cabbage.
- Add the cubed tofu to the marinade and toss to coat. Let it marinate for at least 10 minutes.
- Assemble the bowls by dividing the cooked brown rice into four bowls. Add the marinated tofu, cubed avocado, cucumber, shredded carrots, and thinly sliced red cabbage.
- Top with sliced green onions and chopped cilantro.
- Drizzle each bowl with any of the remaining marinade in the bowl, and sprinkle with furikake flakes. Serve the vegan poke bowls with a lime wedge on the side for squeezing over the top.
Video
Notes
- Opt for extra-firm tofu to ensure it retains shape and absorbs flavors well. Press it before marinating to remove excess water and enhance its texture.
- Cook the brown rice to perfection. Use a 2:1 water ratio to rice and let it simmer until tender. Consider using a rice cooker for consistent results.
- Include a variety of fresh, vibrant vegetables for color and texture. Consider adding other vegetables like watermelon radishes and edamame.
- If you don’t have furikake, sprinkle nori sheets on top to bring a touch of flavor from the sea.
- If you like more heat, drizzle more sriracha on top of the bowls before serving.
- Store leftovers in the fridge for up to 4 days.
Jackie@SyrupAndBiscuits.com
Eat the rainbow! The colors in this bowl are beautiful. Lots of good anti-inflammatory elements. Nicely done!
Kim
You’d never know this was vegan. Such a yummy dish!
Sky
I love everything about this recipe! The flavors are fantastic!
Casey
This was the perfect lunchtime option. So much flavor and I love that it was plant based!
Chenee
I couldn’t find the seaweed flakes, so I made this dish without them and it was still incredible! So much flavor and so good for you too!
Gianne
The combination of marinated tofu, fresh veggies, and delicious sauce was a perfect mix of flavors. I loved how healthy and satisfying it was. Definitely making it again!