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There pokè bowl is a Hawaiian dish based on raw fish, usually tuna or salmon, accompanied by rice, fruit and various sauces. It is therefore a very rich and healthy mega salad, very good and also full of superfoods, for a boost of vitamins, minerals, antioxidants and good fats. Prepare a poké bowl at home it is very simple, the ingredients may vary, but usually there are always basic elements: a source of carbohydrates, a protein food, the dressing and the topping, which is decorative but also adds other elements to complete the dish , therefore, not only from an aesthetic point of view, but also from a nutritional and consistency point of view.
The office girls and I are food addicts and every now and then we order this take-away dish for lunch, but this time we decided to prepare it home made and this is the result. For ours pokè bowl I used rice, salmon, avocado, mango, wakame seaweed, sesame seeds and raspberries. The result is spectacular, both to the eye and to the palate, try it and you will not regret it!
Put the rice in a bowl, cover it completely with water, shell the rice and drain it.
Repeat the operation until the water comes out clean and clear, then drain for the last time and let it rest for 30 minutes.
Transfer the rice to a thick-bottomed pot and add about 300-350 ml of water (roughly one and a half times the weight of the rice).
Let it rest for 10 minutes, then start cooking over medium heat: once it boils, close the lid, lower the heat and cook for another 12 minutes without ever opening the lid.
In the meantime, prepare the vinaigrette: put all the ingredients in a saucepan, then heat over low heat, so as to dissolve the salt and sugar, but without bringing it to the boiling point.
Once the rice is ready, pass it into a bowl, add the vinaigrette and mix, then cover with a clean cloth and let it cool to room temperature.
Prepare the other ingredients and clean the avocado and mango and cut them into slices.
Then begin to assemble your bowl, putting all the ingredients separately, "in wedges", in a bowl.
Season the pokè bowl with a little teriaky sauce, decorate with sesame seeds and raspberries and serve.
Mango, avocado, tuna and lime on lots of white rice: the day begins with a colorful and energizing pokè, a Hawaiian dish that mixes raw fish, fragrant basmati rice and exotic fruit. Perfect as a single dish!
1 teaspoon of sesame seeds
50 g of macadamia nuts
Boil the rice in boiling salted water, then drain it and let it cool.
Meanwhile, cut the tuna into cubes, put it in a bowl with the coarsely chopped walnuts, a drizzle of soy sauce and a little fresh grated ginger.
Create the poké bowl by placing the rice at the bottom of the bowls, arrange 1/2 avocado and 1/2 mango cut into slices, the marinated tuna and a drizzle of oil. To taste, scented with sliced mint and lime.
The poké bowl it is American-style sushi, or rather Hawaiian-style sushi, a rice-based dish that is served with raw fish, various types of fruit and vegetables, salt and sesame seeds. A really rich and delicious dish, similar to futomaki and easy to prepare.
How to make the poké bowl
Poké in the Hawaiian language literally means cut into pieces and in fact everything, except the rice, is sliced well before being placed in the bowl. The preparation is quite simple and is illustrated step by step in our recipe. Find out how to prepare the delicious poké bowl.
- DIFFICULT & Agrave: LOW
- WINE: SAKÈ
- DOSES: 4
- COUNTRY: UNITED STATES
- TIME: 15 min of preparation 1h of rest 15 min of cooking
- LOW COST
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Soba noodles with black sesame
- Rice for sushi 400 g
- Soy sauce 3 tbsp
- Soy beans 300 g
- Tuna 200 g
- Rice vinegar 2 tbsp
- Fresh chilli 1
- Avocado 1
- Onion 1
- Mango 1
- Cucumber 50 g
- Sesame 1 handful
- salt q.s.
Start by cooking the rice. Place it in a colander and rinse it for a long time under running water, then transfer it to a saucepan and cover it with cold water. Bring to a boil, cover with a lid and cook for about 12 minutes
In the meantime, heat the rice vinegar, melting a pinch of salt in it. Then add the liquid to the rice, mixing it well and setting aside
Cut the fresh tuna into cubes and marinate them for an hour in a bowl containing the soy sauce, chilli, chopped onion, sesame and a pinch of salt.
Add the chopped onion and sesame and set aside.
After cutting the avocado, mango and gherkins, place them in a bowl at the base of which you will have placed the rice.
Then combine all the ingredients in a bowl, placing the rice as a base and seasoning with more sesame and soy sauce
For the realization of this recipe it is necessary to use the raw fish already culled, which you can find in supermarkets and fishmongers. In this way you will be consuming a safe meal.
What we have proposed today is of course a basic pokè bowl recipe that you can enrich as you like: as an alternative to salmon you can for example use tuna (you will get an Aku poke), as long as it is always fresh to the avocado you can add some peeled and sliced cucumbers, fresh baby spinach or julienned carrots.
Much loved is the sweet and sour version of the pokè bowl in which fruit is also added: raspberries, for example, are just fine!
The poke bowl is more a philosophy than a dish: many ingredients together in a balanced and healthy dish for this reason you can indulge yourself with your imagination. Replace the sushi rice with crunchy black rice or why not with cous cous!
One of the most popular variants of the pokè bowl is the pokè wrap: if you want to turn this salad into a finger food, just wrap everything with a nori seaweed and transform it in a kind of roll. Obviously, the portions must be reduced and the rolls must not be too 'swollen' to prevent all the ingredients from coming out at the first bite. Instead of seaweed, you can use rice paper: it is an excellent and tasty alternative.
6 Pokè Bowl recipes: how to make bowls of cereals, vegetables and raw fish from Hawaii at home
Tuna and spring onions
The pokè bowl with fresh and raw tuna is a bit of the traditional version of this dish. A simple recipe, therefore, is that of a bowl with cold boiled quinoa at the base, mixed seeds and, on top, the raw tuna cubes, to be completed with fresh onion cut into rounds. We can season with lemon or keep the traditional flavors with soy sauce.
Salmon and avocado
Salmon is also a fish that we often find in poké bowls, because everyone really likes it (and if we don't like it raw we can also opt for the smoked one or just seared in a pan). Fill the bowl with boiled or steamed white rice and place our diced salmon on top. We then cut slices of avocado and strips of nori seaweed, then season with sesame oil, sesame seeds and soy sauce.
Tofu and red fruits
A vegan version of the pokè bowl is the one with tofu, cut into cubes to replace the fish. As a base we can use a mix of cereals (brown rice, spelled and barley), to which we will add the diced tuff and a mix of blueberries and mixed red fruits. To season it will be enough soy sauce.
Raw tuna and spices, as you know, look great: a delicious version of the pokè bowl is therefore the one with spiced tuna. Just marinate the tuna cubes in a mix of oil and spices, then compose our bowl with rice, tuna, diced mixed raw vegetables and a sesame oil mixed with paprika and curry. A sprinkling of black sesame seeds will make everything even more delicious.
Salmon and edamame
Similar to the pokè bowl with salmon and avocado, here we also add sweet and nutritious edamame beans, spring onion and a dressing consisting of veg mayonnaise (here the recipe), lemon juice, grated ginger and soy sauce (to mix in a small bowl, mix and pour on our bowl).
Watermelon and mint
It looks like something sweet, to eat as a dessert, but in reality this poké bowl is delicious and very fresh and is perfect for summer lunches. Just create a base of white rice (basmati is delicious, to be cooked by water absorption) and complete with a mix of fresh seasonal vegetables, a handful of watermelon balls (or cubes, just as the poké tradition dictates) and sprinkle with sesame seeds, then season with soy sauce and sesame oil.
VEGAN TOFU POKE BOWL
Vegan Tofu Poke Bowl features marinated tofu in a sesame-ginger sauce with fresh veggies and grain of choice. Perfect for lunch, dinner or make ahead meals, and can be whipped up in as little as 20 minutes. Marinade adapted from Anne Burrell of Food Network.
- Author:Julie | The Simple Veganist
- Prep Time: 20 min
- Total Time: 20 min
- Yield: Serves 3 1 x
- Category: Entree
- Cuisine: Vegan
- & frac14 to & frac13 cup tamari, coconut aminos or soy sauce
- 1 tablespoon rice vinegar or lime juice
- & frac12 tablespoon sambal oelek
- 1 teaspoon sesame oil
- 2 cloves garlic, smashed and finely chopped or finely grated
- 1 inch piece ginger, peeled and finely chopped or grated
- & frac13 sweet onion, such as Maui onion, julienned
- 14 oz block organic tofu (firm or extra firm), cut into & frac12 inch cubes
- & frac12 cucumber, sliced
- 3 – 4 radishes, sliced
- & frac14 red cabbage, shredded
- 1 avocado, diced or sliced
- 1 tablespoon sesame seeds, toasted or black
- 2 scallions, white and green parts, sliced thinly on the bias
- & frac13 cup cilantro, roughly chopped
- 1 & frac12 cups cooked rice (brown, black or cilantro lime rice) or quinoa
Prep tofu: Drain the tofu and place it on its side, cut in half down the long side. Place on a clean dish cloth or between paper towels and gently press to soak up some of the moisture. Dice the tofu into & frac12 inch cubes.
Marinades: In a medium bowl or shallow dish, combine the soy sauce, sambal, sesame oil, garlic, ginger and sweet onions. Toss in the tofu and let rest in for 10 minutes.
Prep the remaining ingredients and assemble your bowls.
RECOMMENDED EQUIPMENT: This fine grater (affiliate link) is great for finely grating ginger and garlic. For more of my favorite cooking tools, shop my kitchen essentials.
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Pokè bowl recipe, a trendy single dish straight from Hawaii
The pokè bowl recipe, the new food trend straight from Hawaii.
After sushi, sashimi and ceviche, today the passion for raw fish has a new protagonist: la pokè bowl, raw fish salad that is literally driving foodlovers all over the world crazy.
The Pokè originates in the wonderful Hawaiian Islands and the original recipe involves marinating the tuna in soy sauce and sesame oil, simply seasoned with chives and boiled rice.
After landing in Los Angeles and New York, the poké has undergone a lot of contamination and like all its predecessors it will arrive in our country in a fusion version, collecting all the contaminations absorbed around the world in a single dish.
While we wait for it to populate even in the beautiful country, we want to offer you our very simple version, we could almost define it as a basic recipe with which you can unleash all your imagination.
We leave you with some suggestions on possible variations and a list of ingredients with which to compose your pokè bowl.
Tuna can be easily replaced or accompanied with salmon, octopus, shrimp or chicken (obviously cooked, for non-fish lovers), while among the complementary ingredients with which to enrich the dish we suggest: spring onion, chives, cucumber, edamame , dried seaweed, bleached cabbage, coriander, diced mango, orange slices, avocado, tobiko, sesame seeds, seaweed salad, crab salad, pickled ginger, wasabi, fresh jalapeño, roasted macadamia nuts, crunchy onion, crunchy garlic, puffed rice, are all ingredients available also in Italy with which you can create your very personal pokè bowl.
Pokè bowl - Recipes
- 160 g of long rice B
- 240 ml of water
- 30 ml of rice vinegar
- 1 tablespoon of black sesame
- a pinch of salt
- half a cucumber
- a carrot
- 1 ripe avocado
- 3 leaves of cabbage cut into julienne strips
- 140 g of steamed soy to taste
The rice I cooked by absorption with my electric pressure cooker, I put it inside the latter with water and salt. I set high pressure and the time indicated on the package with the valve closed.
Once ready, I immediately vented and seasoned the rice with vinegar and sesame seeds.
Let it cool or even cool before composing the bowl.First, divide the rice into two bowls and decorate the surface with all the ingredients divided by type and color. Finally, season with the sauce to your taste.