Vegetarian Poke Bowl Recipe
Category: Main Dishes
Servings: 4
Prep Time: 30 minutes
Cook Time: 10 minutes
Total Time: 40 minutes
This vegetarian poke bowl is the perfect combination of fresh veggies, tofu, and a zesty soy-lime marinade, creating a satisfying and vibrant dish. It is easy to make and bursting with flavors, offering a healthy and filling option for a quick meal.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Tofu | 200g |
| Soy sauce | 3 tbsp |
| Lime juice | ½ lime |
| Fresh chili pepper | 1 (sliced) |
| Sesame seeds | 1 tbsp |
| Hawaiian sea salt | A pinch |
| Vialone nano rice | 320g |
| Zucchini | 200g |
| Bell pepper | 100g |
| Carrots | 120g |
| Sesame oil | To taste |
| Radishes | 2 |
| Red onion | ½ |
| Mango | 1 (peeled, sliced) |
| Avocado | 2 (peeled, sliced) |
| Walnuts | 40g |
| Cherry tomatoes | To taste |
| Lime juice | To taste |
Instructions:
-
Prepare the Tofu Marinade: Start by cutting the tofu into slices. Place the tofu pieces in a bowl and pour in the soy sauce, the juice from half a lime, a fresh chili (sliced into rounds), sesame seeds, and a pinch of Hawaiian sea salt. Mix everything well and let it marinate for about 1 hour to absorb all the flavors.
-
Cook the Rice: In a pot, bring salted water to a boil. Add the vialone nano rice and cook according to package instructions until tender. Once the rice is done, drain it and set it aside to cool.
-
Prepare the Vegetables: Wash all the vegetables thoroughly. Cut the zucchini into thin slices and then into small cubes. Peel and chop the carrots into cubes of a similar size. Remove the seeds from the bell pepper and cut it into small pieces. Slice the cherry tomatoes in half and place them in a bowl. Add a pinch of Hawaiian sea salt, mix, and set aside.
-
Cook the Tofu: Heat a pan over medium-high heat and add the marinated tofu. Cook it until the liquid has evaporated and the tofu is slightly crispy on the edges, making sure to toss it frequently to ensure even cooking.
-
Sauté the Vegetables: In a separate pan, heat a drizzle of sesame oil. Add the zucchini, carrots, and bell pepper. Season with a pinch of Hawaiian sea salt and sauté for a few minutes until the vegetables are tender but still crisp.
-
Prepare the Avocado and Mango: Slice the avocados and mango into thick slices. Set them aside to add later to your bowl.
-
Assemble the Poke Bowl: Now that everything is ready, it’s time to assemble your poke bowl. Start by placing a portion of rice in each bowl. Next, arrange the sautéed vegetables in one section of the bowl and place the crispy tofu on the other side. Add the fresh slices of avocado, mango, and red onion in another section. Garnish with radishes, walnuts, and halved cherry tomatoes.
-
Finish with Lime: Squeeze a little fresh lime juice over the top to add a tangy zest, and sprinkle a little more sesame seeds to finish.
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Calories | 350 kcal |
| Protein | 15g |
| Carbohydrates | 45g |
| Fiber | 6g |
| Fat | 15g |
| Saturated Fat | 2g |
| Sodium | 550mg |
This vegetarian poke bowl combines the earthy taste of tofu with the sweetness of mango, the creaminess of avocado, and the crunch of fresh vegetables. The umami of the soy sauce and the tang of lime create a deliciously balanced meal that’s perfect for any time of the day! Whether you’re preparing this for lunch or dinner, it’s sure to satisfy your cravings while keeping things light and healthy.
