Tuesday 21 July 2020

Tuna and edamame poke bowl

15 minutes to prepare Serves 4



Aloha, poke II

Bowl food has been a rising trend in the past couple of years: macro bowls, Buddha bowls, Poke bowls...you name it.
The great thing about these meals is that they can be completely customized and they are super easy to throw together—perfect for summer life!

Today we want to chat about one of our favorites: the tuna and edamame bowl.
Poke (pronounced po-kay, like in Okay) is a Hawaiian dish, traditionally served as marinated raw fish with a bit of seaweed. Since Poke has grown in popularity, so has the variety of the Poke bowl.
But it always dishes up fresh, raw ingredients and refreshing flavors, which is what makes them perfect for warm weather meals!

Essentially deconstructed sushi in a bowl, Poke bowls are made up of seasoned raw fish, rice, veggies, and flavorful seasonings and add-ons.
Today, for instance, you will find my old time favorites (edamame, avocado, mint) together with fresh cherry tomatoes, cucumber and soybean sprouts.

As long as you use good-quality ingredients and keep sauces and dressings to a minimum, Poke bowls are a healthy, nutrient-dense meal that will keep you fueled for the day.
Oh, and did we mention they’re seriously delicious?

Here's what you will need for the 4-serving recipe:

360 g purple rice 
1 ripe avocado
20 cherry tomatoes
200 g tuna fish tartare
250 g frozen edamame
1 cucumber
200 g soybean sprouts
10 mint leaves
rice vinegar
EVO oil
Soy sauce

  1. Marinate the tuna tartare in soy sauce together with coarsely chopped mint leaves, according to taste, for at least 15 minutes
  2. Meanwhile, place the rice in a colander and rinse it under running water, until the water comes out transparent
  3. Pour 400 ml of water into the saucepan, together with the rice and some salt, and bring to a boil. Then, cover with a lid and cook over low heat for 15 minutes. Finally, let it sit for 5 minutes
  4. Meanwhile, boil edamame in salted boiling water for 5 minutes and drain it. Keep aside
  5. Wash and cut tomatoes into halves. Remove the seeds and keep aside
  6. Peel and cut the avocado into thin slices. Keep aside
  7. Peel and slice the cucumber as well. Keep aside
  8. Pour 2 tablespoons of rice vinegar in the boiled rice and mix well with a spoon
  9. We are ready to prepare the poke bowls: place a layer of boiled rice on the bottom. Then, arrange some tuna tartare, cucumber, edamame, tomatoes and avocado on top. Season with EVO oil soy sauce, add some soybean sprouts and enjoy!

In the following, Nutrition Facts of this dish are indicated. Data is provided per serving.

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