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. This quinoa poke bowl is a delightful, delicious, and visually appealing rainbow poke bowl that is great for meal prep, and you will surely love it.
🤔 What is a poke bowl?
Poke means cuts in Hawaiian. Originally the Poke Bowl is a Hawaiian dish made from raw fish and seasoned with soy sauce, sesame oil, or green onions as the fishermen used 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 have veganized it to adjust our food choices!
To make poke bowl vegan, we replace the fish with tossed eggplants to make up for texture and use liquid aminos, or soy sauce for umami.
- Quinoa serves as a high-protein, gluten-free base for our poke bowl, providing a satisfying and nutritious alternative to traditional sushi rice. Its nutty flavor and fluffy texture balance the flavors of the other ingredients, and it absorbs the marinade well.
- Eggplant is an excellent substitute for the fish typically found in poke bowls, as it can absorb flavors well and offers a unique, meaty texture when cooked. It's also packed with fiber and various antioxidants, contributing to the overall nutrition of the bowl.
- Liquid aminos (or soy sauce): This ingredient is crucial in our bowl for its umami flavor. It helps mimic the savory depth typically provided by fish in a traditional poke. It serves as a key component in the marinade, enhancing the flavors of the other ingredients.
- Edamame (soybeans): Edamame adds a boost of plant-based protein to the dish, supporting the nutritional balance of the bowl. Their mild, slightly sweet flavor complements the stronger flavors of the other ingredients, while their crunchy texture offers a pleasant contrast.
- Green beans are added for their crisp texture and slight sweetness, which complements the other components of the bowl. They also provide an excellent source of vitamins and dietary fiber, enhancing the healthfulness of the dish.
- Carrots add a sweet crunch to the poke bowl, creating a balance of textures and flavors. They're also rich in beta-carotene, which is good for eye health, as well as various other vitamins and minerals.
- Cherry tomatoes offer a burst of juicy sweetness and acidity, which helps to cut through the richness of the other ingredients. They're also a great source of vitamins C and K, and provide a pop of color that makes the bowl visually appealing.
- Avocado brings a creamy texture and rich, buttery flavor to the poke bowl, acting as a vegan substitute for the fattiness typically provided by fish in a traditional poke. It's also packed with heart-healthy fats, fiber, and a variety of essential nutrients.
- Shallot or green onion (optional): Both can be used to add a touch of sharpness and freshness to the bowl, cutting through the richness of the other ingredients. They also provide an extra layer of texture and are a great source of antioxidants, although they can be omitted based on personal preference.
For this edamame poke bowl sauce for this recipe, we use a vegan Mint Pesto.
See quantities and complete instructions in the recipe card.
This vegetarian poke bowl is all about assembling either pre-cooked 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.
- To put together this vegan bowl, we first need to cook our base, the quinoa. Wash the quinoa to get rid of the bitter flavor. You can do this either by placing it in a colander under running water or soaking it in a bowl and then straining it.
- In a saucepan with a lid, add a volume of water equal to two times de volume of the quinoa until it is completely absorbed.
Wash quinoa, strain it and add 2 cups water for every cup.
Bring to a boil, reduce heat and simmer until it dries out.
2. Prepare the legumes and vegetables.
- Cut the shallots into 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 to have long, beautiful strings.
- In a separate saucepan, cook for 5 minutes the previously diced eggplant, adding the soy sauce.
Make carrot strings with a potato peeler and chop the ingredients that will be added raw to the bowl.
Then make eggplant dice.
pouring soy sauce over the eggplant dice on a heated skillet.
Cook for a couple of minutes until golden brown.
3. Assemble the Edamame Poke Bowl.
- Set a portion of quinoa as the base in a bowl and add the toppings.
- Finalize with your choice of toppings. Sauce poke bowl with this 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.
Vegan poke bowls are incredibly versatile; here are a couple of suggestions to spark creativity.
- 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, teriyaki sauce, or soy sauce instead (remember that soy sauce is not gluten-free).
- Edamame beans - 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 - and 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 recipe.
- 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.
Some extra suggestions for your vegetarian poke bowl include
- Sesame seeds
- Shredded dry wakame or nori algae
- Sliced almonds
- Sprouts: soy, lentils, and broccoli sprouts.
- Add teriyaki tofu puffs on top.
- Use a maple tahini dressing instead of the mint sauce.
You can also use a delicious spicy Asian dressing that we used for our crunchy quinoa edamame salad to give your poke bowl a spicy kick.
Read on: Recipes using sprouts »
Here are a couple of suggestions for making a Tofu Poke bowl:
- Add raw extra-firm tofu dice as part of the toppings.
- Grill some tofu with a 10-minute marinade and add it on top, grab the recipe.
- Add raw flavored or smoked tofu dice.
- Make a batch of crispy tofu and add it to your vegan poke bowl recipes.
🥢 How to Serve
This quinoa 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 work beautifully.
- If you prefer an oil-free option, try our Green Goddess sauce, which is equally delicious.
- We have also tried our 5-minutes homemade vinaigrette, which is easily put together with kitchen staples. Or you can use a strawberry dressing to add some sweetness.
- Make your grilled chickpea patties, cut them into chunks, and add them to your bowl.
- Finally, hummus is a great companion for everything, including poke bowls! Try the pumpkin hummus, which is a great addition to buddha bowls.
Remember that you can sprinkle with paprika, onion powder, freshly minced ginger, or extra liquid aminos or soy sauce for even more flavor.
💡 Top tip
You can buy frozen green beans and edamame and simply defrost them with warm water in minutes to make it super convenient.
You can use any kind of canned beans to replace the green beans.; we recommend buying them both salt and BPA-free (affiliate link).
✅ Health benefits of edamame
Edamame beans are immature soybeans that 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.
- Diabetic friendly. Doesn’t raise your blood sugar.
- Nutritious. They are rich in vitamins and minerals.
Try out our delicious chickpea and avocado salad bowl.
🥗 More healthy dishes and salads
⭐ If you try this recipe, let us know! 💬 Leave a comment, rate it, and don't forget to tag us @ourplantbasedworld on Instagram. Cheers!
Vegan Quinoa 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.
- Boil the quinoa at medium heat in a saucepan with a lid, and add a volume of water equal to 2 times de volume of the quinoa until it is completely absorbed. It should take 15 mins on medium heat.
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.
- 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.
- 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.
- Dice the avocado and cut tomatoes in half.
- Peel the carrot with a potato peeler, so you have long, beautiful strings.
Assemble the Poke Bowl.
- In a bowl, set a portion of quinoa as the base and start adding the toppings.
- 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:
🌡️ Food safety
- 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 a 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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