Poke Bowl – how to make at home

Sue Maree P -

Poke Bowl food is gaining popularity worldwide. Poke (Poh-kay) means to dice or cut. The poke bowl was originally from Hawaii with tuna fish. My version plant-based without meat is super colourful and so flexible you can include whatever you have on hand. My version does not include the seafood but to be in keeping with the traditional flavours it should include a balance of these tastes – sweet, sour, salty, bitter, pungent, and astringent. Usually served with a starch base of rice, quinoa or noodle with protein. I am using beans and nuts for my protein in this recipe. I hope this inspires you to try out your version of poke bowl at home. Serves 2

Ingredients

Base – sweet & starchy

  • 200g cooked quinoa (or rice)
  • 1/2 sliced golden beetroot
  • 1 sliced kiwi fruit
  • small carrot sliced thinly
  • drizzle of pomegranate molasses

Bright & Leafy Greens – bitter

  • sliced pepper/capsicum
  • handful of lightly blanched kale (or swap for fresh baby spinach/rocket)
  • courgette sliced thinly
  • handful of broccoli

Plant Protein – astringent

  • 1 cup frozen edamame beans  (defrosted) - or black beans, lentil or chick peas
  • sprinkle pumpkin seeds/pine nuts/sunflowers

Healthy Fats – sweet

  • 1 sliced avocado
  • Olive oil (dressing)

Spices – pungent

  • chopped fresh ginger (dressing)
  • sprinkle of black pepper (dressing)
  • 1/8 tsp turmeric (dressing)

Garnishes – Salty Sour

  • 1 tbsp lemon juice (dressing)
  • sprinkle black sesame seeds (topping)
  • pinch sea salt (dressing)
  • 1 tbsp tamari (dressing)

Method

  1. Place the quinoa to one side of the bowl. Slice carrot and courgette and form into rings. Place the edamame beans together, with the beets and pepper. Add sliced kiwi.
  2. To make the dressing add all ingredients either into a blender or a jar and combine. Drizzle over the bowl.
  3. Finally top with sliced avocado, seeds, nuts and a sprinkle of black sesame seeds.