This vegan poke bowl recipe is healthy, filling, and makes the perfect addition to your weekly meal plan. It takes a bit of planning, but sure does pay off. Cook the rice and tempeh, make the sauce, and chop the veggies ahead of time in preparation for the work week. Then, simply combine the ingredients for protein-rich lunches or dinners sprinkled with organic nori flakes and organic sesame seeds. You can also assemble these bowls in individual containers and have premade delicious meals throughout the week. In my house, high-vitamin, protein-packed, easy-to-digest poke bowls are a perfect vegetarian option for meatless Mondays.
Poke (pronounced POH-kay) means, “to cut or slice.” Poke is a traditional Hawaiian dish that’s been transported and reimagined in different cultures around the world. While traditional poke is made with marinated cubes of raw fish (usually ahi tuna) served over white rice, it's easy to give this tasty preparation a vegan twist for those who choose not to consume fish. Poke bowls are very customizable, so you can easily tailor them to your preferences.
Poke bowls generally contain the following layers:
While not the most exciting ingredient in the poke bowl, you'll want to start with your base. Traditionally, this is white rice, but there are lots of other options if you have dietary restrictions or if you're trying to use what you have on hand. Don't love rice? Swap for noodles. Looking to ditch the carbs? Use zoodles (zucchini noodles) or leafy greens.
As for the star of the show—the marinated protein—tofu is the most commonly used in vegan versions of this dish. But for those who have issues digesting tofu, tempeh may be a better option. The fermentation of tempeh breaks down phytic acid and creates enzymes that pre-digest the carbohydrates and protein, making it easier to digest. You can also use "meaty" mushrooms such as shiitake or portobello if you are trying to avoid soy.
Once your base and protein components are prepared, it’s time to get creative with your toppings and garnishes. Seaweeds such as organic nori flakes, sea lettuce flakes, or dulse flakes are regular additions to my poke bowls. These contain a host of vitamins and minerals (including vitamins C and B-12, and a long list of others), as well as iodine. Another of my favorite toppings is sesame seeds. Paring sesame seeds with seaweed gives this recipe an added crunch and the saltiness you find in seafood without the actual seafood!
One of the most fun aspects of poke is the presentation. Try fanning out the avocado, "flowering" the carrots, or sprinkling the seaweed with a flourish. The world is your oyster, so go wild!
Now that you know the basics, let's get started with my favorite marinade recipe and my go-to bowl combination. They can be used as your starting point and then adjusted to taste.
Makes enough for a 12 oz. package of tempeh plus some for drizzling
Ingredients
Directions
Organic Ingredients
Directions
Precautions
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Topics: Culinary, Recipes, Specialty Ingredients
Alyssa leads Mountain Rose Herbs’ talented HR team as HR Director. She has more than 20 years of experience in both leadership and support roles in sustainability and people operations. Fostering positive company culture through authentic connections and employee engagement programs gives Alyssa a sense of pride in the workplace. Growing up in an income-sharing, egalitarian community in the Blue Ridge Mountains of Virginia, she’s a farm girl at heart. She received her bachelor's degree in Environmental Sociology and is always looking to expand her HR knowledge and skillset. In her off time, she enjoys gardening, reading, cooking spicy foods, and hiking with her husband, kiddos, and brindle pup named Kiwi.
This vegan poke bowl recipe is healthy, filling, and makes the perfect addition to your weekly meal plan. It takes a bit of planning, but sure does pay off. Cook the rice and tempeh, make the sauce, and chop the veggies ahead of time in preparation for the work week. Then, simply combine the ingredients for protein-rich lunches or dinners sprinkled with organic nori flakes and organic sesame seeds. You can also assemble these bowls in individual containers and have premade delicious meals throughout the week. In my house, high-vitamin, protein-packed, easy-to-digest poke bowls are a perfect vegetarian option for meatless Mondays.
Poke (pronounced POH-kay) means, “to cut or slice.” Poke is a traditional Hawaiian dish that’s been transported and reimagined in different cultures around the world. While traditional poke is made with marinated cubes of raw fish (usually ahi tuna) served over white rice, it's easy to give this tasty preparation a vegan twist for those who choose not to consume fish. Poke bowls are very customizable, so you can easily tailor them to your preferences.
Poke bowls generally contain the following layers:
While not the most exciting ingredient in the poke bowl, you'll want to start with your base. Traditionally, this is white rice, but there are lots of other options if you have dietary restrictions or if you're trying to use what you have on hand. Don't love rice? Swap for noodles. Looking to ditch the carbs? Use zoodles (zucchini noodles) or leafy greens.
As for the star of the show—the marinated protein—tofu is the most commonly used in vegan versions of this dish. But for those who have issues digesting tofu, tempeh may be a better option. The fermentation of tempeh breaks down phytic acid and creates enzymes that pre-digest the carbohydrates and protein, making it easier to digest. You can also use "meaty" mushrooms such as shiitake or portobello if you are trying to avoid soy.
Once your base and protein components are prepared, it’s time to get creative with your toppings and garnishes. Seaweeds such as organic nori flakes, sea lettuce flakes, or dulse flakes are regular additions to my poke bowls. These contain a host of vitamins and minerals (including vitamins C and B-12, and a long list of others), as well as iodine. Another of my favorite toppings is sesame seeds. Paring sesame seeds with seaweed gives this recipe an added crunch and the saltiness you find in seafood without the actual seafood!
One of the most fun aspects of poke is the presentation. Try fanning out the avocado, "flowering" the carrots, or sprinkling the seaweed with a flourish. The world is your oyster, so go wild!
Now that you know the basics, let's get started with my favorite marinade recipe and my go-to bowl combination. They can be used as your starting point and then adjusted to taste.
Makes enough for a 12 oz. package of tempeh plus some for drizzling
Ingredients
Directions
Organic Ingredients
Directions
Precautions
You may also enjoy:
Topics: Culinary, Recipes, Specialty Ingredients
Alyssa leads Mountain Rose Herbs’ talented HR team as HR Director. She has more than 20 years of experience in both leadership and support roles in sustainability and people operations. Fostering positive company culture through authentic connections and employee engagement programs gives Alyssa a sense of pride in the workplace. Growing up in an income-sharing, egalitarian community in the Blue Ridge Mountains of Virginia, she’s a farm girl at heart. She received her bachelor's degree in Environmental Sociology and is always looking to expand her HR knowledge and skillset. In her off time, she enjoys gardening, reading, cooking spicy foods, and hiking with her husband, kiddos, and brindle pup named Kiwi.
