Vegan Tofu Poke Bowl Recipe with Rice and Vegetables

The poke bowl has become a go-to dish for anyone looking for a healthy and balanced meal. Traditionally inspired by Hawaiian cuisine, poke bowls are usually made with raw fish.

However, today I’m sharing a 100% vegan version featuring marinated tofu, colorful vegetables, and rice.

This vegan tofu poke bowl is perfect for a light yet nourishing meal, packed with plant-based protein, fiber, and vitamins. It’s an easy recipe that’s great for those looking for a fish-free alternative!

Prep & Cook Time

• Prep time: 20 minutes
• Cook time: 15 minutes (for the rice)
• Total time: 35 minutes

Ingredients (Serves 2)

To make this vegan tofu poke bowl, you will need:

• 1 cup (200g) cooked rice (Japanese, basmati, or sushi rice)
• 5 oz (150g) firm tofu
• 1 carrot
• 1/2 cucumber
• 1/2 avocado
• 1 small beet
• 1 handful baby spinach or mache (lamb’s lettuce)
• 2 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tbsp maple syrup (or agave syrup)
• 1 tbsp sesame oil
• Sesame seeds for garnish
• Salt & pepper to taste

How to Make a Vegan Tofu Poke Bowl

Step 1: Prepare the Rice

1. Rinse the rice under cold water until the water runs clear. This helps remove excess starch, preventing the rice from becoming too sticky.
2. Cook the rice according to package instructions (usually 12 to 15 minutes).
3. Once cooked, drain and mix in 1 tbsp of rice vinegar. Set aside to cool.

Step 2: Marinate the Tofu

1. Cut the tofu into small cubes and place them in a bowl.
2. Add soy sauce, sesame oil, and maple syrup. Mix well to coat the tofu evenly.
3. Let it marinate for at least 10 minutes. For stronger flavor, marinate for a few hours or overnight in the fridge.

Step 3: Prep the Vegetables

1. Peel the carrot and cut it into thin strips or julienne.
2. Slice the cucumber into thin rounds.
3. Peel the avocado, remove the pit, and cut into thin slices.
4. Grate or finely slice the beet.
5. Wash and drain the baby spinach or mache.

Step 4: Assemble the Poke Bowl

1. Start by adding the rice as the base in a large bowl.
2. Arrange the vegetables around the rice: carrots, cucumber, beet, avocado, and spinach.
3. Top with marinated tofu for a protein-packed finish.
4. Sprinkle sesame seeds on top for extra crunch.
5. Add an extra drizzle of soy sauce, if desired.

Nutrition & Health Benefits

Nutritional Value (Per Serving)

This vegan poke bowl is packed with essential nutrients, providing a balanced mix of carbs, protein, fiber, and healthy fats.

• Calories: ~438 kcal
• Protein: ~15g
• Carbs: ~55g
• Fats: ~15g

Health Benefits of Key Ingredients

• 🥢 Tofu – A great source of plant-based protein, calcium, and iron, making it perfect for vegetarians and vegans.
• 🍚 Rice – Provides complex carbohydrates for sustained energy. Opt for brown rice for extra fiber.
• 🥕 Carrots – High in beta-carotene (vitamin A), which promotes eye and skin health.
• 🥒 Cucumber – Low in calories and high in hydrating antioxidants.
• 🥑 Avocado – Packed with healthy fats, fiber, and vitamins for heart health.
• 🌱 Beets – A great source of antioxidants and iron, supporting heart health and circulation.
• 🌿 Sesame Seeds – Rich in calcium, magnesium, and antioxidants, adding a crunchy, nutritious boost.

Zoé’s Tips

• Switch up the veggies – Try adding radishes, shredded purple cabbage, or edamame for extra flavor and variety.
• For ultra-flavorful tofu – Marinate it for a few hours or even overnight in the fridge.
• Make it ahead – Prep the ingredients in advance and assemble just before serving for a quick weekday meal.
• Add crunch – Instead of sesame seeds, top with crushed cashews, almonds, or sunflower seeds for extra texture.

Best Pairings & Side Dishes

Although this vegan poke bowl is satisfying on its own, here are some great sides to complement it:

• 🥢 A bowl of miso soup – A warm, umami-rich soup pairs perfectly with the fresh ingredients.
• 🥗 Extra fresh veggies – Add pickled radishes or kimchi for a tangy kick.
• 🍵 Iced green tea – A refreshing, antioxidant-rich drink that enhances the dish’s flavors.

Variations of Vegan Poke Bowl Recipe

• 🌶️ Spicy Tofu Poke Bowl – Add chili flakes or sriracha to the tofu marinade for a spicy kick.
• 🍜 Noodle-Based Poke Bowl – Swap the rice for rice noodles or soba noodles for a different texture.
• 🥭 Tropical Poke Bowl – Add fresh mango or pineapple for a sweet, tropical twist.
• 🌾 Protein-Packed Version – Add chickpeas, black beans, or hemp seeds for an extra boost of plant-based protein.

This vegan tofu poke bowl is a fresh, colorful, and nutritious meal that’s easy to prepare and full of flavor. Whether you’re already a poke bowl fan or trying it for the first time, this plant-based version is a great way to enjoy a healthy and satisfying meal.

With simple ingredients, quick preparation, and endless variations, this poke bowl is perfect for lunch or dinner.

Give it a try, experiment with your favorite toppings, and enjoy a delicious, homemade plant-based meal!