This Vegan Poke bowl is rich in nutrients, great for meal prep, and fully customizable. You will love the components we have put together and the delicious mint sauce we top it with.
What is a poke bowl?
Poke means cuts in Hawaiian. Originally a the Poke Bowl is a Hawaiian dish made from raw fish and seasoned with soy sauce, sesame oil, or green onions as the fishermen use to make this dish with the cut-offs from their daily catch.
Asian and American cultures have heavily influenced the dish, and well… now we veganized it to adjust to our food choices!
- Liquid aminos (or soy sauce)
- Edamame (soybeans)
- Green beans
- Cherry tomatoes
- Shallot or green onion (optional)
Vegan Mint Pesto
See quantities and full instructions in the recipe card.
This dish is all about assembling either precooked or ready store-bought ingredients so that you can make it in a breeze and makes it the perfect summer season recipe. You’ll find the full recipe below. Here are some tips to know before you get started:
- Boil the quinoa.
- The first thing we need to do to put together this vegan bowl is cooking our base, the quinoa. Wash the quinoa to get rid of the bitter flavor. You can do this, either placing it in a colander under running water or soaking it in a bowl and then strain it.
- In a saucepan with a lid, add a volume of water equal to three times de volume of the quinoa until it is completely absorbed.
2. Prepare the legumes and vegetables.
- Cut the shallots in discs and reserve in a glass of water, optionally adding a splash of vinegar. This will help to decrease its intense flavor.
- Add boiling water on top of both the green beans and the edamame and drain in a bowl.
- Dice the avocado.
- Peel the carrot with a potato peeler, so you have long, beautiful strings.
- In a separate saucepan, cook for 5 minutes the previously diced eggplant, adding the soy sauce.
3. Assemble the Poke Bowl.
- In a bowl, set a portion of quinoa as the base and start adding the toppings.
- Finalize with your choice of toppings. We love to top it with the 5-minute Vegan Mint Sauce (Mint Pesto), as it gives a super fresh taste, and its creaminess goes very well with the rest of the ingredients.
Quinoa - you can easily substitute the quinoa for brown rice, cooked millet or farro, orzo, brown or wild rice.
Eggplant - yellow, green, or red bell peppers will work well.
Liquid aminos - use tamari or soy sauce instead (remember that soy sauce is not gluten-free).
Green beans - replace with chickpeas, lentils, black beans, snow peas, or split peas.
Carrot - replace with a bunch of spinach or arugula for a fresh note.
Cherry tomatoes - any yellow, purple, or red tomatoes work well.
Avocado - you can substitute for a tablespoon of extra virgin olive oil or sesame oil to add some healthy low or unsaturated fat to your vegetarian poke bowl.
Shallot - use red, green, or spring onions instead. You can choose to use only the green parts from the green onions to top the bowls for a milder onion flavor.
- Sesame seeds
- Shredded dry wakame or nori algae
- Sliced almonds
- Sprouts: soy or broccoli sprouts
How to Serve
This poke bowl makes a yummy main dish on its own, but we love topping it with extra flavor and sauces. Here’s how to add a bunch of flavors to your veggie bowl.
- Top with a fresh poke bowl sauce or condiment, like 5-minutes mint pesto (as shown), which you can store and use in many dishes. Basil or arugula vegan pestos works beautifully.
- If you prefer an oil-free option, try our Green Goddess sauce, equally delicious.
- We have also tried our 5-minutes homemade vinaigrette that is easily put together with kitchen staples.
- Finally, hummus is a great companion for everything, including poke bowls! Try the pumpkin hummus, that makes also a great addition to buddha bowls.
You can sprinkle with paprika, onion powder, freshly minced ginger, or extra liquid aminos or soy sauce for even more flavor.
You can buy frozen green beans and edamame and simply defrost with warm water in minutes to make it super convenient.
You can use any kind of canned beans to replace the green beans. Just remember to buy them both salt and BPA-free.
Health benefits of edamame
Edamame beans are immature soybeans, which differ from regular soybeans in color, texture, and cooking.
If you are wondering How to cook edamame? The answer is super simple; you can find edamame beans regularly frozen, which can be quickly heated by microwaving, steaming, or briefly boiling them (2-3 minutes).
- Protein content. Edamame beans are high in protein. 11 grams per every 100 grams serving, meaning 36% of the calories of one portion come from protein.
- High in fiber. 29% of their content is fiber
- Low in fat and may lower your cholesterol.
- Diebetic freindly. Doesn’t raise your blood sugar.
- Nutritious.They are rich in vitamins and minerals.
More healthy dishes and salads
If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo #ourplantbasedworld on Instagram. Cheers!
Recipe: Vegan Poke Bowl with Mint Sauce
- 1 carrot medium (sliced with a potato peeler)
- 1 eggplant medium (diced)
- 7 ounces edamame immature shelled soybeans pods
- 4 ounces green beans cut
- 7 ounces quinoa tri-color, boiled in 21 ounces of water (3x)
- 4 cherry tomatoes halved
- 1 avocado diced
- 3 tablespoons liquid aminos or soy sauce (avoid if gluten-free)
- 1 shallot optional
- 1 teaspoon vinegar optional
Cook the Quinoa.
- Wash the quinoa to get rid of the bitter flavor. You can do this, either placing it in a colander under running water or soaking it in a bowl and then strain it.7 ounces quinoa
- Boil the quinoa at medium-heat in a saucepan with a lid, add a volume of water equal to three times de volume of the quinoa until it is completely absorbed. It should take 15 mins on medium heat.7 ounces quinoa
Prepare the legumes and vegetables.
- Cut the shallots in discs and reserve in a glass of water, optionally adding a splash of vinegar (optional). This will help to decrease its intense flavor.1 shallot, 1 teaspoon vinegar
- Steam or boil the edamame and green beans. Add boiling water on top of both the green beans and the edamame and drain in a bowl. Alternatively, cook in the microwave or boil for 2 minutes.7 ounces edamame, 4 ounces green beans
- Cook eggplant. In a separate saucepan, cook for 3-5 minutes the previously diced eggplant, adding the soy sauce, until tender. You can place the lid to accelerate the process. It will take just a couple of minutes.1 eggplant, 3 tablespoons liquid aminos
- Dice the avocado and cut tomatoes in half.1 avocado, 4 cherry tomatoes
- Peel the carrot with a potato peeler, so you have long, beautiful strings.1 carrot
Assemble the Poke Bowl.
- In a bowl, set a portion of quinoa as the base and start adding the toppings.Vegan mint pesto
- Quinoa: you can easily substitute the quinoa for brown rice, cooked millet or farro, orzo, brown or wild rice.Eggplant: yellow, green, or red bell peppers will work well.
- Liquid aminos: use tamari or soy sauce instead (remember that soy sauce is not gluten-free).
- Edamame: use cubed firm tofu instead. You can also use either marinated tofu or crispy tofu cubes as a protein source.
- Green beans: replace with chickpeas, lentils, black beans, snow peas, or split peas.
- Carrot: replace with a bunch of spinach or arugula for a fresh note.
- Cherry tomatoes: any yellow, purple, or red tomatoes work well.
- Avocado: you can substitute for a tablespoon of extra virgin olive oil or sesame oil to add some healthy low or unsaturated fat to your vegetarian poke bowl.
- Shallot: use green or spring onions instead. You can choose to use only the green parts from the green onions to top the bowls for a milder onion flavor.
The Poke Bowl calories:
We sometimes take for granted that we have years (or decades) of cooking experience that the average visitor may not. Add to, or remove from, the list below with health and safety tips.
- Cook to a minimum temperature of 165 °F (74 °C)
- Do not use the same utensils on cooked food, that previously touched raw meat
- Wash hands after touching raw meat
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Use oils with high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice. See our full Nutritional Disclosure here.
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