I hope that this poke bowl inspires you to develop your own poke bowl once you’ve learnt about the bowl basics. It has a healthy fat, a protein, a grain, greens and a few different pops of flavour such as seaweed and mango. If you adopt these simple principles, the flavour combinations are endless.
Brown Rice Tip:
1 cup uncooked rice serves 4
The ratio: 1 cup rice to 2½ cups water
Instructions:
Add the water and a pinch of salt to a saucepan over medium heat and bring to a simmer.
Add the rice and simmer, uncovered, for 25 minutes. Don’t stir the rice during cooking or else you risk making it stodgy.
Taste the rice. If it is slightly al dente, remove from the heat, keep covered and steam for another 10 minutes.
Island Poke Bowl (Tuna, Avocado and Edamame Poke)
Health Tip: Edamame beans are an excellent plant-based protein and are high in calcium and iron. Visit your local Asian supermarket if you can’t find them at the grocery store. They add the perfect pop of colour and crunch to a meal.
Ingredients
For the bowl:
- 1 cup (200g or 7oz) uncooked brown rice
- 7 oz (200g) cooked tuna, cut into 1/2 inch (1cm) cubes
- 1 cup (160g or 5-3/4 oz) edamame beans(green soybeans), blanched
- 1 mango, diced
- 1/2 cup (115g or 4oz) sliced onions, fried until crispy
- 1 avocado, sliced
- 2 tablespoons pickled ginger
- 2-1/2 teaspoons sesame seeds
- 1 sheet nori seaweed, rolled and sliced
- 1/2 teaspoon sesame seeds
- Salt
- Pepper
For the dressing:
- 2 tablespoons tamari
- 1/2 red chilli, finely chopped
- Juice of 1 lime
- 1 tablespoon rice wine vinegar
Instructions
- Cook the brown rice as per the packet instructions. If you want an extra magic touch to your rice, see tip above. Once ready, set aside.
- In a small bowl, add all the ingredients for the dressing and mix well.
- Now it’s time to assemble the bowl. Don’t be afraid to get creative with the way you build this bowl. Beautiful and unique presentation is a great way to connect with your food.
- Once you have assembled the ingredients, drizzle over the dressing and sprinkle with sesame seeds. Season to taste and tuck in!
Notes
Excerpted with permission from Wholesome Bowls, by Melissa Delport. Copyright © 2023 by Watkins Media Limited. Published by Nourish, an imprint of Watkins Media Limited.