Vegan Poke Bowl with Asian-Marinated Tofu
Why We Love This Vegan Poke Bowl And You Will Too!
There’s something magical about a meal that’s as fun to assemble as it is to eat—and this colorful vegan poke bowl has become a favorite in our home for exactly that reason. Our family loves gathering around the table, customizing our bowls with crispy tofu, creamy avocado, sweet mango, and all the fresh toppings we crave. It’s an interactive, build-your-own adventure that every eater can enjoy .
Beyond the joy of creating your perfect bite, this dish is a nutritional powerhouse—packed with plant-based protein, gut-friendly fiber, and vibrant antioxidants. It’s the kind of meal that leaves you feeling energized, satisfied, and nourished without weighing you down. Plus, the Asian-inspired marinade and tangy-sweet dressing make every bite explode with flavor.
Whether you’re meal-prepping for the week or hosting a casual dinner with friends, this poke bowl is versatile, wholesome, and downright delicious. Trust me, once you try it, you’ll be as hooked as we are! Let’s dive in. 🥢✨
Vegan Poke Bowl with Asian-Marinated Tofu
A colorful, fresh, and flavorful plant-based poke bowl with marinated tofu, brown rice, and vibrant toppings, drizzled with a delicious Asian-inspired dressing.
Serves: 2
Prep Time: 30 mins (+ 1 hour marinating time)
Cook Time: 20 mins
Vegan Poke Bowl Ingredients
For the Asian-Marinated Tofu:
1 block (14 oz) extra-firm tofu, pressed & cubed
2 tbsp soy sauce (or tamari for gluten-free)
1 tbsp rice vinegar
1 tbsp maple syrup or agave
1 tsp sesame oil
1 tsp grated ginger
1 clove garlic, minced
1 tbsp lime juice
1 tsp sriracha (optional, for spice)
For the Poke Bowl:
1 cup cooked brown rice (or quinoa)
½ cup seaweed salad (store-bought or homemade)
½ cup edamame, shelled & steamed
½ cup cucumber, julienned
½ cup carrots, julienned
½ avocado, sliced
½ cup ripe mango, cubed
1 tbsp sesame seeds (black or white)
1 tbsp scallions, chopped
For the Asian Dressing:
2 tbsp soy sauce (or tamari)
1 tbsp rice vinegar
1 tbsp lime juice
1 tbsp maple syrup
1 tsp sesame oil
½ tsp grated ginger
1 tsp sriracha (optional)
Vegan Poke Bowl with Asian-Marinated Tofu Instructions
1. Marinate the Tofu:
Press the tofu for 15-20 mins (wrap in a towel and place a heavy object on top).
Cut into ½-inch cubes.
In a bowl, whisk together soy sauce, rice vinegar, maple syrup, sesame oil, ginger, garlic, lime juice, and sriracha (if using).
Add tofu cubes and gently toss to coat. Marinate for at least 1 hour (or overnight for deeper flavor).
When ready, pan-fry in a non-stick skillet over medium heat until golden (about 3-4 mins per side).
2. Prepare the Bowl Components:
Cook brown rice according to package instructions.
Steam edamame (if using frozen).
Slice cucumber, carrots, avocado, and mango.
3. Make the Dressing:
Whisk all dressing ingredients together in a small bowl. Adjust sweetness or spice to taste.
4. Assemble the Bowl:
Divide brown rice between two bowls.
Arrange tofu, seaweed salad, edamame, cucumber, carrots, avocado, and mango on top.
Drizzle with Asian dressing.
Garnish with sesame seeds and scallions.
Health & Wellness Benefits of This Vegan Poke Bowl
This vibrant vegan poke bowl is not only delicious but also packed with nutrient-dense, plant-based ingredients that support overall health. From protein-rich tofu to fiber-filled brown rice and antioxidant-loaded veggies, every component offers unique wellness benefits. Let’s break down the key health advantages of this dish.
1. High-Quality Plant Protein (Tofu & Edamame)
The Asian-marinated tofu and edamame provide a complete protein source, essential for muscle repair, immune function, and hormone balance.
Tofu is rich in isoflavones, which may help reduce inflammation and support heart health.
Edamame (young soybeans) contains all nine essential amino acids, along with iron, folate, and vitamin K.
Together, they make this bowl satiating and muscle-friendly, ideal for active lifestyles.
2. Fiber-Packed Whole Grains (Brown Rice)
Unlike white rice, brown rice retains its bran and germ, making it a nutrient powerhouse.
High in fiber, which aids digestion, stabilizes blood sugar, and promotes gut health.
Contains magnesium, B vitamins, and manganese, supporting energy metabolism and nerve function.
The low glycemic index helps prevent energy crashes, keeping you full longer.
3. Omega-3s & Healthy Fats (Avocado & Sesame Oil)
Avocado provides heart-healthy monounsaturated fats, which help lower bad cholesterol (LDL) and support brain function.
Sesame oil (used in marinade & dressing) contains antioxidants and anti-inflammatory compounds, promoting skin and cardiovascular health.
These fats also enhance nutrient absorption, especially for fat-soluble vitamins (A, D, E, K) from the veggies.
4. Antioxidant-Rich Veggies & Fruits (Seaweed, Carrots, Cucumber, Mango)
Seaweed salad is loaded with iodine (supports thyroid function), iron, and calcium.
Carrots provide beta-carotene (converts to vitamin A), crucial for vision and immunity.
Cucumber is hydrating and contains silica, which supports skin elasticity.
Mango adds a dose of vitamin C, aiding collagen production and immune defense.
5. Gut-Friendly Fermented & Probiotic Potential
While this recipe doesn’t include fermented foods, you can easily boost gut health by:
Adding pickled ginger or kimchi for probiotics.
Using miso in the dressing for extra digestion support.
6. Low in Processed Sugar & Sodium (Compared to Traditional Poke)
Traditional poke bowls often rely on high-sodium soy sauce and sugary marinades. This recipe balances flavors with:
Reduced-sodium soy sauce (or tamari).
Natural sweetness from maple syrup & mango instead of refined sugar.
Lime juice & rice vinegar for tanginess without excess salt.
7. Supports Weight Management & Balanced Energy
The high fiber + protein combo keeps you full, reducing cravings.
Low in saturated fats (unlike fish-based poke), making it heart-friendly.
Complex carbs (brown rice) + healthy fats (avocado) provide sustained energy.
Final Thoughts: A Well-Rounded, Nutrient-Dense Meal
This vegan poke bowl is a perfect example of how plant-based eating can be both delicious and nourishing. It provides:
✔ Complete protein (tofu + edamame)
✔ Fiber (brown rice + veggies)
✔ Healthy fats (avocado + sesame)
✔ Vitamins & antioxidants (seaweed, mango, carrots)
✔ Hydration & digestion support (cucumber, lime)
By choosing whole, minimally processed ingredients, this dish supports long-term wellness while satisfying taste buds. Whether you’re vegan, flexitarian, or just looking for a lighter, nutrient-packed meal, this bowl is a fantastic choice for energy, recovery, and overall vitality.
Enjoy your meal—your body will thank you! 🌱💚
