3 Deconstructed Vegan Sushi Bowl Recipes: Healthy Vegan Meals Made Easy

Craving sushi but short on time? These easy vegan recipes transform classic sushi into healthy vegan meals that come together in minutes. Perfect for Vegan Brunch, meal prep, or quick lunches, these bowls deliver all the flavors of sushi without the rolling fuss.

Each recipe is packed with plant-based protein, omega-3s, and gut-friendly ingredients – proving that healthy vegan meals can be both nourishing and exciting.

1. Spicy Tuna (Tomato) Sushi Bowl

A 15-Minute Easy Vegan Recipe

Ingredients (Serves 2):

• 1 cup sushi rice (or quinoa for extra protein)
• 1 cup marinated tomato “tuna” (see notes)
• ½ avocado, sliced
• ¼ cup cucumber, julienned
• 2 tbsp vegan spicy mayo
• 1 tsp sesame seeds
• Nori strips for garnish

Tomato Tuna Marinade:

• 1 cup firm tomato wedges (seeds removed)
• 2 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tsp sesame oil

Method:

1. Marinate tomatoes for 10 mins while rice cooks.
2. Assemble bowls with rice, “tuna,” avocado, and cucumber.
3. Drizzle with spicy mayo and garnish with nori.

Why It’s a Healthy Vegan Meal:
✔ Tomatoes = lycopene for heart health
✔ Avocado = anti-inflammatory fats
✔ Nori = iodine for thyroid function

Source: Journal of Agricultural and Food Chemistry – Tomato Benefits

2. Teriyaki Tofu Sushi Bowl

A Protein-Packed Easy Vegan Recipe

Ingredients (Serves 2):

• 1 cup brown sushi rice
• ½ block extra-firm tofu, pressed & cubed
• 3 tbsp teriyaki sauce
• 1 cup shredded purple cabbage
• ½ cup edamame
• 1 tbsp pickled ginger
• Wasabi paste to taste

Method:

1. Air-fry or bake tofu with teriyaki at 400°F (200°C) for 15 mins.
2. Layer rice, tofu, cabbage, and edamame in bowls.
3. Top with ginger and wasabi.

Why It’s a Healthy Vegan Meal:
✔ Tofu = 10g protein per serving
✔ Purple cabbage = anthocyanin antioxidants
✔ Edamame = complete amino acid profile

Source: American Journal of Clinical Nutrition – Soy Benefits

3. Tropical Mango Sushi Bowl

A Refreshing, Easy Vegan Recipe

Ingredients (Serves 2):

• 1 cup black rice (for extra antioxidants)
• ½ cup ripe mango, diced
• ¼ cup red bell pepper, julienned
• 2 tbsp coconut flakes
• 1 tbsp lime juice
• 1 tsp agave syrup
• Fresh mint leaves

Method:

1. Cook rice and let cool slightly.
2. Toss mango, pepper, coconut, lime, and agave.
3. Serve over rice with mint garnish.

Why It’s a Healthy Vegan Meal:
✔ Black rice = 3x more antioxidants than white rice
✔ Mango = vitamin C for immunity
✔ Coconut = medium-chain triglycerides for energy

Source: Food Chemistry – Black Rice Nutrients

Final Thoughts: Sushi Simplified into Healthy Vegan Meals

These easy vegan recipes prove you don’t need fancy skills to enjoy healthy vegan meals inspired by sushi:

• Meal-prep friendly (store components separately)
• Customizable (swap proteins and veggies)
• Nutrient-dense (balanced macros in every bowl)

Perfect for:

• Vegan Brunch with matcha lattes
• Work lunches (pack in jars)

Sources Recap:

1. Journal of Agricultural and Food Chemistry – Tomatoes
2. American Journal of Clinical Nutrition – Soy
3. Food Chemistry – Black Rice

Which sushi bowl will you try first? Let us know below! 🍣🥑

P.S. Want more easy vegan recipes? You’re in luck! We 1000+ right here