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Vegan Poke Bowl with Mint Sauce

Recipe: Vegan Poke Bowl with Mint Sauce

Gus
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.
5 from 9 votes
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Course Brunch, Main Course
Cuisine American, Asian-Inspired, Gluten-Free, Healthy, Vegan
Servings 4 servings
Calories 382 kcal

Ingredients
 
 

  • 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

Toppings:

Directions
 

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

Video

Notes

Substitutions
  • 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.

Nutrition Facts

Calories: 382kcalCarbohydrates: 53gProtein: 17gFat: 13gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 6gTrans Fat: 1gSodium: 746mgPotassium: 1168mgFiber: 14gSugar: 8gVitamin A: 2933IUVitamin C: 19mgCalcium: 91mgIron: 4mg
Keyword edamame, green beans, quinoa
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