Eat the rainbow! We’ve created this Poke Bowl recipe to help you gift your body with antioxidants, vitamins, minerals, fibre, proteins, fats and so much more.
Poke bowls originate from Hawaii and are generally served with raw fish. We wanted to do our own take on a Poke bowl with a Japanese spin on it, and a delicious asian dressing! It’s so easy to make and a lot of fun creating a bowl full of colour. Keep scrolling for the recipe.
Tempeh is often used as a substitute for meat as it has vitamin B12 and is a complete source of protein. It has no cholesterol, and it’s a good way to get fiber, iron, calcium, and other minerals. It also has all nine of the essential amino acids your body needs. It’s made from partially cooked soybeans and fermented with a type of mold called rhizopus.
Fermented foods are often more nutritious than their unfermented form. They’re the key to good gut health, giving you better digestion and stronger immunity. Fermentation helps break down nutrients in food, making them easier to digest than their unfermented counterparts. For example, lactose (the natural sugar in milk) is broken down during fermentation into simpler sugars (glucose and galactose). So those who are lactose intolerant typically find they can eat fermented dairy like kefir and yogurt.
Edamame Beans are among the best plant-based protein sources and are rich in healthy fiber, antioxidants and vitamin K. They may reduce the risk of heart disease and improve the blood lipid profile, a measure of fats including cholesterol and triglycerides.
Japanese Poke Bowl
2 C cooked brown rice
A small handful of sprouts of your choice
1 carrot spiralled or grated
1 cucumber chopped or thinly sliced using the side of a grater or a peeler
4 Tbsp frozen edamame beans heated in boiling water for 3 minutes
2 Tbsp of fermented vegetables of your choice (for example beetroot and ginger kraut)
8 slices tempeh (approx 5mm)
2 Tbsp coconut oil
1 bunch broccolini
1 Tbsp tamari
1 tsp maple syrup
1 Tbsp water
7-8 sliced mushrooms
1 clove garlic
2 tsp coconut oil
3 Tbsp water
¼ tsp salt
1 Tbsp miso paste
½ tsp tamari
½ tsp maple syrup
¼ tsp fresh grated ginger
1 tsp apple cider vinegar
1 tsp sesame oil
Preparing the ingredients:
- Heat up a saucepan on med-high heat with the coconut oil. Place in the slices of tempeh, cook on both sides until golden brown. Set aside.
- Cut broccolini to your desired length, and you might like to slice the floret down the middle for bigger bunches.
- Put in a saucepan on a medium heat with tamari, maple syrup and water. Put the lid on and cook for approx 5 mins or until your desired softness (can just cook briefly if you prefer a bit of crunch!). Set aside with and spare liquid.
- Mince or finely chop garlic and put in saucepan at medium heat with coconut oil for a minute or so.
- Add in sliced mushrooms, salt and water. Put on lid and cook for approx 5 minutes or until soft. Set aside mushrooms and any left over liquid.
- Put all ingredients in a bowl and mix.
Creating the bowl:
- Start by putting your dressing in a ramekin or similar in the centre of each bowl and place 1 cup of cooked brown rice around each one.
- Layout all your ingredients on top of the rice, pouring any leftover liquid from the broccolini or mushrooms to add flavour.
- Be as creative with your presentation as you wish … you might like to roll your cucumber strips as we have here and spiralise your carrots, or you may prefer to keep it simple and just grate the carrot and chop the cucumber.
- Sprinkle sesame seeds over the top to serve.
And that’s it! Send us photos of your Poke bowl creations so we can repost on Instagram!