Shoyu Lentil “Poke” Bowl with Mango, Avocado, Nori, Brown Rice: The Plant-Powered Flavor Bomb You Didn’t Know You Craved

You want a bowl that hits like your favorite poke spot, without the fish, the fuss, or the price tag? Meet your new weeknight flex. This Shoyu Lentil “Poke” Bowl slaps with salty-sweet umami, silky avocado, juicy mango, and crispy nori over warm brown rice.

It’s fast, fresh, protein-packed, and ridiculously photogenic. Also: it keeps you full without that “food coma” sit-down. And if you’re thinking lentils can’t be sexy—watch this bowl prove you wrong.

Why You’ll Love This Recipe

• Big flavor, low hassle: The shoyu dressing does the heavy lifting—savory, tangy, slightly sweet.
• Budget-friendly protein: Lentils bring plant-powered protein and fiber without breaking the bank.
• Customizable: Swap in what you’ve got—cucumber, edamame, or even pineapple if you’re that person.
• Meal-prep friendly: Cook once, enjoy 2–3 bowls through the week.

  Lunch sorted.

• Sushi vibes, no raw fish: Nori, sesame, and shoyu give classic poke flavor—minus the seafood.

Ingredients Breakdown

• Brown rice: About 1 cup dry (yields ~3 cups cooked). Chewy, nutty base that holds up well.
• Cooked lentils: 2 cups. Use French green or brown lentils—firm texture is key.

  Canned works too; rinse well.

• Mango: 1 ripe, diced. Sweet and juicy to balance the salty shoyu.
• Avocado: 1 large, sliced or cubed. Creaminess = luxury.
• Nori sheets: 2–3, cut into thin strips or crumbled.

  Sea-kissed umami.

• Green onions: 3, thinly sliced for brightness.
• Cucumber: 1 small, diced for crunch (Persian or English preferred).
• Edamame (optional): 1 cup, shelled. Extra protein and texture.
• Sesame seeds: 1–2 tablespoons, toasted. Nutty crunch.
• Pickled ginger (optional): For zingy heat.

Shoyu Dressing

• Shoyu or low-sodium soy sauce: 3 tablespoons.
• Rice vinegar: 2 tablespoons.
• Toasted sesame oil: 1 tablespoon.
• Maple syrup or honey: 1–2 teaspoons, to taste.
• Lime juice: 1 tablespoon for brightness.
• Fresh ginger: 1 teaspoon, finely grated.
• Garlic: 1 small clove, minced.
• Red pepper flakes or sriracha: A pinch or 1/2 teaspoon for heat.

Let’s Get Cooking – Instructions

1. Cook the rice: Rinse 1 cup brown rice until water runs clear.

   Cook per package (typically 1:2 rice-to-water, 35–40 minutes). Fluff and keep warm.

2. Prep the lentils: If using dry, simmer 3/4 cup lentils in salted water until tender but not mushy (20–25 minutes). Drain well.

   If canned, rinse and pat dry.

3. Make the shoyu dressing: Whisk soy sauce, rice vinegar, sesame oil, maple syrup, lime juice, ginger, garlic, and heat of choice until emulsified. Taste and adjust sweetness/acidity.
4. Marinate the lentils: Toss warm lentils with 2–3 tablespoons of the dressing. Let sit 10 minutes to soak up the flavor.

   Chef’s kiss level unlocked.

5. Prep the toppings: Dice mango and cucumber, slice avocado and green onions, toast sesame seeds in a dry pan (2–3 minutes), and cut nori into thin ribbons.
6. Assemble the bowls: Spoon warm brown rice into bowls. Add marinated lentils, mango, avocado, cucumber, and edamame if using.
7. Finish strong: Drizzle more dressing over the top. Scatter green onions, sesame seeds, and nori strips.

   Add pickled ginger if you like drama.

8. Serve: Eat immediately for best texture, or pack for later with dressing on the side.

Keeping It Fresh

• Meal prep strategy: Store rice, lentils, and chopped veg separately in airtight containers. Keep avocado and nori aside until serving.
• Dressing life span: The shoyu dressing lasts up to 1 week in the fridge. Shake before using.
• Avocado insurance: Slice right before eating.

  If you must prep ahead, toss with lime juice and wrap tightly.

• Rice revival: Reheat rice with a splash of water, covered, to steam it back to life. Nobody wants sad, dry grains.

Health Benefits

• Protein and fiber powerhouse: Lentils + edamame deliver complete satiety. Fiber supports digestion and steady energy.
• Heart-healthy fats: Avocado and sesame oil give monounsaturated fats that support cardiovascular health.

  Flavor that earns its keep.

• Micronutrient glow-up: Mango brings vitamin C and A; nori contributes iodine; green onions and cucumber add hydration and antioxidants.
• Low-glycemic base: Brown rice releases energy slowly, so you stay focused instead of chasing snacks 30 minutes later.
• Sodium control: Use low-sodium shoyu and balance with lime and vinegar. You get big flavor without the salt bomb.

Common Mistakes to Avoid

• Overcooking lentils: Mushy lentils = no texture. Cook until just tender, then drain well.
• Skipping the marination: Warm lentils absorb flavor fast.

  Don’t miss this step—it’s the “poke” magic.

• Using soggy rice: Rinse rice and measure water. Fluffy grains matter for that clean bowl feel.
• Adding nori too early: It can get limp. Sprinkle right before serving for best crunch.
• Overdressing: Start with less and add as you go.

  You can always drizzle more; you can’t un-sauce, sadly.

Alternatives

• Grain swaps: Use sushi rice, quinoa, or cauliflower rice for lower carbs.
• Protein swaps: Try marinated tofu cubes, tempeh, or chickpeas. FYI: Crispy air-fried tofu is elite here.
• Fruit swaps: Pineapple, peach, or papaya if mango isn’t available. Keep it ripe and juicy.
• Veg upgrades: Add shredded carrots, radishes, seaweed salad, or quick-pickled onions for extra bite.
• Gluten-free: Use tamari or coconut aminos instead of shoyu.
• Spice variations: Sub chili crisp, wasabi, or gochugaru for different heat profiles.

  Choose your adventure.

FAQ

Can I use canned lentils?

Yes. Rinse them thoroughly and pat dry so the dressing clings. Warm them briefly before marinating to help absorb flavor.

How long does this keep in the fridge?

Components keep 3–4 days separately.

Assemble just before eating. Add avocado and nori at the last minute for best texture.

Is this actually like poke?

It’s inspired by poke flavors—shoyu, sesame, nori—but uses lentils for a plant-based twist. You get the same craveable umami and freshness, minus the fish.

Can I make it oil-free?

Yes.

Skip sesame oil and add a splash more lime and a bit of tahini or toasted sesame seeds for richness. Different, but still delicious.

What if my mango isn’t ripe?

Use another fruit (pineapple, peach) or lightly macerate diced mango with a pinch of sugar and lime to coax sweetness. Or go savory-only with extra cucumber and pickled ginger.

How do I make it spicier?

Increase red pepper flakes, add sriracha, or drizzle chili crisp on top.

A little goes a long way—unless you’re chaos incarnate.

Can I serve it warm?

Absolutely. Warm rice with slightly warm lentils + cool toppings is an A+ contrast. Just keep mango and avocado chilled.

Wrapping Up

This Shoyu Lentil “Poke” Bowl is proof that fast, healthy, and wildly tasty can coexist in one bowl you’ll actually crave on repeat.

You get crunchy, creamy, sweet, and savory in every bite—and the whole thing builds in under 30 minutes if you prep smart. Keep the dressing on standby, swap in your favorite toppings, and make it your weekday power move. Your wallet wins, your taste buds throw a party, and your future self says thank you.