Poke Bowl

Poke bowls are my absolute favourite way of getting all the necessary nutrients and still having all the flavours I desire. They consist of a base (usually some form of grain), protein, vegetables and sauces. The best part about them is that they are highly variable, and there are unlimited ways you can make them. This recipe is perfect for vegans, however, you can always substitute the tofu for salmon or any other form of fish for a non-vegetarian version. 

I used to make this all the time during my undergraduate degree, and it is the perfect recipe to prepare the night before university, provided that you separate the sauce and the dry ingredients of the bowl. Most of these ingredients can be found at home and can be substituted if not readily available. 

Ingredients  

Base  

• 1 cup quinoa (I find that quinoa absorbs the sauce better than rice, making it more delicious) 

• 2 cups water 

• 100g kale (you can also use spinach) 

• ½ cucumber diced 

• Crispy Seaweed (can usually be found in Tesco or Sainsbury, there are many flavours you can choose from; I used a kimchi flavoured one for my bowl)  

• 1 cup of steamed broccoli florets (can use a microwave to steam broccoli by adding it to a bowl with a little bit of water, then covering the bowl and microwaving it for 3-4 minutes)  

Photo credit: Unsplash

Sauce

• 1 tablespoon of soy sauce 

• Sriracha or any other hot sauce (add as per your taste) 

• 1 teaspoon of garlic powder 

• ½ tablespoon of sugar/agave syrup 

• 2 tablespoon of peanut butter (you can substitute with tahini for nut-free recipe) 

• A little bit of hot water 

Tofu  

• 75g tofu (1 cup tofu) 

• 1 tablespoon of soy sauce 

• 1 teaspoon of garlic powder 

Topping 

• Chop up spring onions and coriander (not necessary) 

Equipment  

• Small bowl for sauce 

• Large bowl to assemble the poke 

• Saucepan or wok 

Method 

1. Wash the kale and quinoa to remove any bitterness. 

2. Then boil both of them together until the quinoa is fluffy (for each amount of quinoa, add double the amount of water). Mix it up once completed.  

3. While the quinoa is cooking, add all the ingredients for the sauce into a small bowl and thoroughly mix it. Add a little bit of hot water to adjust the consistency you want the sauce to be.  

4. Dice the tofu into small cubes (make sure to drain the water from it by placing a plate on top of the tofu for a minute before dicing it). 

5. Add oil to a saucepan and fry the tofu with soy sauce and some garlic powder. 

6. To a larger bowl, mix the cooked quinoa and kale, broccoli florets, fried tofu, as well as chop and add the crispy seaweed. 

7. Keep the sauce separate and add it to the bowl when you are ready to eat it. 

8. Add the spring onions and coriander as garnish. 

Photo credit: Unsplash