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–+ servings

Vegetarian Rainbow Poke Rice Bowl

Healthy vegetarian rainbow poke rice bowl with various colorful vegetables.
This vegetarian poke rice bowl is a healthy vegan rainbow poke bowl, done in 30 minutes. With tofu to sub raw fish, it makes a tasty & healthy bowl!
Jem @ The Fruity Jem
Cook Time 30 minutes
Total Time 30 minutes
Serving Size 4 servings

Ingredients

Marinated Tofu:

  • 1 block tofu 14-16 oz (400-450 grams), firm or extra firm, cubed into 1 inch (2.5 cm) on each side
  • 5 Tablespoons soy sauce
  • 1 Tablespoon rice vinegar
  • 1 teaspoon sesame oil
  • 1.5 Tablespoons ginger (grated, about 2.5 cm or 1 inch when whole)
  • ¾ teaspoon sambal oelek (optional but recommended) or sub with sriracha, cayenne pepper powder, or chili powder

Poke Bowl:

  • 1 cup brown rice; 190 g uncooked or sub with quinoa or your favorite rice
  • 4-6 radish thinly sliced
  • 1 cucumber (medium, about 20 cm)
  • 1 cup purple cabbage (shredded)
  • 1 avocado
  • ½ small mango
  • ½ cup edamame (80 grams)

Dressing:

Option 1 - Spicy Mayo, recommended

  • ¼ cup vegan mayo use some homemade tofu mayonnaise or store-bought
  • 1 Tablespoon sriracha or sambal oelek or sub with 1 tsp cayenne or chilli powder (adjust for your preferred spiciness level)

Option 2 - Spicy Soy, less effort but still delicious

  • Essentially the same as your tofu marinade, but without the tofu 😉
  • 5 Tablespoons soy sauce
  • 1 Tablespoon rice vinegar
  • 1 teaspoon sesame oil
  • 1.5 Tablespoons ginger (grated, about 2.5 cm or 1 inch when whole)
  • ¾ teaspoon sambal oelek (optional but recommended) or sub with sriracha, cayenne pepper powder, or chili powder

Garnish:

  • 1 Tablespoon sesame seeds
  • 2 Tablespoons nori sheets (optional) (shredded to small pieces)

Instructions

  • Cook the rice: Cook the rice according to package instruction.
    If the package instruction is missing, here is the general instruction for cooking brown rice. Add 1 cup of uncooked rice and 2 cups of water to a pot, then bring to a boil. Once boiling, reduce the heat to low and simmer for 20-25 minutes, until all the water is absorbed and the rice is fluffy. Afterward, turn off the heat and cover the pot to let it steam for 10 more minutes.
    1 cup brown rice; 190 g uncooked
  • Marinade: In a shallow container, mix all the ingredients for the marinade together. Add the cubed tofu and stir so that each tofu cube can absorb the marinade. Set aside for at least 15 minutes while you prepare the other ingredients.
    1 block tofu, 5 Tablespoons soy sauce, 1 Tablespoon rice vinegar, 1 teaspoon sesame oil, 1.5 Tablespoons ginger, ¾ teaspoon sambal oelek (optional but recommended)
  • Cut: Cut the radish, cucumber, purple cabbage, and avocado into thin slices. Cube the mango.
    4-6 radish, 1 avocado, 1 cucumber, 1 cup purple cabbage, ½ small mango
  • Dressing: Make your choice of dressing by whisking all the ingredients together in a small bowl.
    ¼ cup vegan mayo, 1 Tablespoon sriracha or sambal oelek, Essentially the same as your tofu marinade, but without the tofu 😉
  • Assemble: Your rice should be cooked by now. Assemble your poke bowl by layering the rice first as the base. Then top with all the prepared vegetables and the tofu marinade, followed by the dressing.
    ½ cup edamame (80 grams)
  • Serve: Garnish with sesame seeds and nori flakes if using. Enjoy your poke rice bowl!
    1 Tablespoon sesame seeds, 2 Tablespoons nori sheets (optional)

Notes

Ingredients Notes:
  • Use firm or extra-firm tofu for your tofu poke. You don't want your tofu to break apart too easily in this poke rice bowl.
  • You can use both fresh and frozen edamame. If they are frozen, first thaw them by leaving them in the fridge for at least 4 hours, or by microwaving them for 30 seconds.
  • Feel free to substitute the vegetables with what you currently have. Some options include bell peppers, carrots, salad greens, and corn. For more ideas, see the post above.
 
About the Dressing/Sauce:
  • Choose the spicy mayo dressing if you want a creamier dressing. For a lighter version, go with the soy-based one (the same as the tofu marinade sauce).
 
Storage and Meal Prep:
  • This is the perfect recipe for meal prepping. The marinated tofu absorbs more flavor the longer they sit and it’s easy to cut and prepare the toppings ahead. Keep the sauce separate when meal prepping to avoid the vegetables getting soggy.
  • Store in the fridge for up to 4-5 days.

Nutrition

Calories: 545kcalCarbohydrates: 58gProtein: 22gFat: 26gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 8gSodium: 2726mgPotassium: 811mgFiber: 9gSugar: 8gCalcium: 217mgIron: 5mg

Nutrition information is automatically calculated and should only be used as an estimate.