Serves : 3
Cooking Time : 30 – 60 minutes
The term Poke initially described a very much not vegan Hawaiian dish, but now a days Poke bowl is used in much of the world to describe some kind of grain bowl (usually rice) with a mixture of toppings, it’s a very broad term. My version includes fresh fruit and gherkins for an extra punch, along with plenty of vegetables.
Ingredients
- 3 servings sushi rice
- Chilli soy tofu (recipe here)
Your choice of toppings
- Cabbage (whichever type you like), sliced
- Carrot, julienne and blanched or stir fried
- Sweet corn, boiled or pan fried
- Broccoli, blanched and/or stir fried
- Shiitake mushrooms, stir fried in soy sauce
- Cucumber, sliced
- Radishes, sliced
- Spring onions, sliced
- Gherkins, sliced
- Edamame beans
- Nori, sliced or cut into squares
- Pineapple or mango, cut into cubes
- Avocado, sliced
- Sesame seeds and black sesame seeds
- Vegetable oil for cooking
- (optional) your choice of sauces (chilli sauce, vegan mayonnaise, whatever you like)
For the dressing
- 2 tbsp sesame oil or toasted sesame oil
- 1 tbsp soy sauce or tamari for gluten free
- 1 tsp maple syrup
Method
Wash the rice by submerging it in cold water in a large bowl or saucepan, using your hand, mix the rice until the water becomes cloudy. Drain the water and repeat a few times until the water is clearer (about 3 to 5 times). Cook the rice according to packet instructions (the ratio of rice to water should be about 1:1.2 ish, so a little more water than rice).
Prepare the toppings as desired, one by one and setting aside. Blanching the carrot will give it a vibrant colour while keeping them crisp, the corn can be pan fried in a little oil over a high heat with black pepper to give more flavour, cutting the broccoli into very small pieces will allow it to cook quickly and evenly, add a drizzle of soy sauce towards the end when cooking the shiitake mushrooms so they develop a glaze. It is best to prepare the avocado just before serving as it can go brown if exposed to the air for too long.
Mix together the ingredients for the dressing and set aside.
To assemble a bowl add a serving of rice and spoon over some of the dressing, then place each of the toppings around the bowl, add some additional dressing over the toppings and then sprinkle with the sesame seeds.
Notes
Other types of rice or different grains work well too, you can use brown rice or whole grains for a more nutritious meal, or even use a mix of grains.
Red cabbage is a good choice for adding to the variety of colours, but I find spring and savoy cabbage easier to use up in other meals.
Pleanty more vegetables work well, so use what you have available to you.
Marinated tofu can be switched out for tempeh, seitan and similar protein sources.
I like to include some kind of pickled vegetable (gherkins being my go to) but you could also try tossing the carrots, cucumber and raddish in a mixture of sugar and rice wine vinegar for a quick and simple pickle if you have no gherkins on hand.
Poke Bowl
Bright and fresh, this bowl is packed with flavour and colour.
Ingredients
- 3 servings sushi rice
- Chilli soy tofu Your choice of toppings
- Cabbage (whichever type you like), sliced
- Carrot, julienne and blanched or stir fried
- Sweet corn, boiled or pan fried
- Broccoli, blanched and/or stir fried
- Shiitake mushrooms, stir fried in soy sauce
- Cucumber, sliced
- Radishes, sliced
- Spring onions, sliced
- Gherkins, sliced
- Edamame beans
- Nori, sliced or cut into squares
- Pineapple or mango, cut into cubes
- Avocado, sliced
- Sesame seeds and black sesame seeds
- Vegetable oil for cooking
- (optional) your choice of sauces (chilli sauce, vegan mayonnaise, whatever you like) For the dressing
- 2 tbsp sesame oil or toasted sesame oil
- 1 tbsp soy sauce or tamari for gluten free
- 1 tsp maple syrup
Directions
Wash the rice by submerging it in cold water in a large bowl or saucepan, using your hand, mix the rice until the water becomes cloudy. Drain the water and repeat a few times until the water is clearer (about 3 to 5 times). Cook the rice according to packet instructions (the ratio of rice to water should be about 1:1.2 ish, so a little more water than rice).
Prepare the toppings as desired, one by one and setting aside. Blanching the carrot will give it a vibrant colour while keeping them crisp, the corn can be pan fried in a little oil over a high heat with black pepper to give more flavour, cutting the broccoli into very small pieces will allow it to cook quickly and evenly, add a drizzle of soy sauce towards the end when cooking the shiitake mushrooms so they develop a glaze. It is best to prepare the avocado just before serving as it can go brown if exposed to the air for too long.
Mix together the ingredients for the dressing and set aside.
To assemble a bowl add a serving of rice and spoon over some of the dressing, then place each of the toppings around the bowl, add some additional dressing over the toppings and then sprinkle with the sesame seeds.
love tofu 
Leave a comment