Poke bowl with tofu, mango and avocado. Versione italiana. The pokè bowl is a typical Hawaiian dish based on white rice, raw fish (e.g. marinated tuna or salmon), seaweed, avocado and other vegetables: a sort of salad served as an appetizer or which can easily become a genuine and healthy single dish.
In reality, there are many possible variations for this dish and everyone can add fruit and vegetables at will, remove algae and of course also make a vegan version . This is the case with this recipe where I decided to try the variant with tofu, instead of the classic raw fish.
It is a dish rich in flavors and colors that can become a classic, both for those who have little time for a lunch break in the office, and for those who prefer fresh dinners ready in a few minutes. It is certainly perfect especially for the summer, as it is both light and nutritious at the same time.
There is a ready-made poke sauce on the market (eg Kikkoman poke sauce ), but below I also put the procedure to prepare a delicious one at home .
Poke bowl with tofu, mango and avocado
Ingredients (4 people – poke):
- 300g rice (better if for sushi or short grain)
- 1 ripe avocado
- 1 ripe mango
- 200g extra firm tofu
- 1 pepper
- 200g canned edamame (or broad beans)
- Olive oil
- Flour (to flour the tofu)
Ingredients (Poke sauce):
- 4 Tbsp soy sauce
- 1 Tbsp grated ginger
- 1 Tbsp Sriracha (or other spicy sauce – even 2 if you love the spiciness)
- 2 Tbsp maple syrup
Directions: (Poke bowl with tofu, mango and avocado)
- Start with the rice, rinsing it well under water and then placing it in a pot with 350ml of water. Turn on the heat and cover the pot with a lid until it boils.
- As soon as it boils, turn with a spoon, then immediately replace the lid and lower the heat to low. Cook for another 10 minutes, then turn off the heat and let it rest for another 10 without ever removing the lid. Then shell the beans well with a fork.
- Meanwhile, prepare the sauce by mixing the soy sauce, grated ginger, Sriracha or other spicy sauce and maple syrup in a bowl. If you don’t have it, you can also use honey instead of it, but the sauce will be a bit thicker and sticky.
- Then pass the tofu to dry well and cut it into cubes, then flour it and then brown it in a pan for a few minutes on all sides so that it forms a nice crispy crust. Once removed from the heat, sprinkle it with 2 tablespoons of sauce and mix well.
Then also prepare the fruit and vegetables: peel the avocado and then cut it into thin slices lengthwise. Then move on to doing the same thing with mango. Wash and cut the pepper into strips. Finally, rinse the canned edamame or broad beans well under water, in order to remove the conservation liquid and drain them.
When composing the dish, arrange each portion in a large bowl or deep plate starting from a layer of rice, arranging the vegetables in a circle and the tofu in the central part.
Then sprinkle the vegetables with the remaining sauce as well and enjoy your vegan poke dish!
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
|
