Easy Poke Bowl Recipe

Estimated reading time: 7 minutes

A poke bowl makes a healthy, light lunch or evening meal with minimal cooking. They're ideal for summer when the weather is hot and you don't feel like being in the kitchen.

The rice is all that needs cooking in this recipe. The Edamame beans are simply reheated. For this reason, this is a simple recipe to cook on the stovetop, microwave, rice cooker or Thermomix.

What is a Poke Bowl?

Did you know that Poke is actually a Hawaiian dish? The name refers to the cubed pieces of marinated raw fish which is traditionally an essential ingredient in the recipe. The recipe was developed to use up the offcuts of premium sushi-grade fish after the day's catch. The Poke bowl traditionally starts with a base of rice, and then the marinated raw fish is added with any other available ingredients.

This recipe makes four very generous servings and is super easy to make. The second time I prepared this dish I made a vegetarian bowl and arranged the ingredients directly into lunchboxes. The dressing was kept separate in a small ziplock bag until lunchtime. Feel free to load the rice up with all your family's favourite toppings for a personalised, healthy dish.

Tuna Poke Bowl Substitute Ingredients

As I said initially, this recipe is like a blank slate. Once you've cooked a delicious, seasoned rice it's possible to tailor the recipe to your own personal taste.

Substitutes

1. White Rice FOR brown rice recipe, quinoa OR cauliflower rice
2. Green Salad leaves FOR Dry Slaw OR Purple Cabbage
3. Edamame FOR Green Peas
4. Sushi Tuna FOR Sushi Salmon OR cooked Teriyaki Chicken OR Marinated Tofu.
5. Roasted Nori Sheets FOR Bonito Flakes OR Alg Seaweed Flakes
6. Pickled ginger FOR Picked Diakon
7. Kewpie Roasted Sesame Dressing FOR Kewpie Mayonnaise
8. Sushi Rice Seasoning Sprinkles FOR Black or white sesame seeds OR Alg Rainbow Seasoning

*I was able to find all the ingredients to make these bowls in Woolworths. I have provided a few links for some of the unusual products. These aren't affiliate links, they're simply so that readers will know what the product looks like.

The other day my daughter showed me a cute Instagram image of coloured sushi rice. I knew straight away that I wanted to make this colourful tuna poke bowl for her. So if you have a little girl you may want to try a pink poke bowl.

How to Make Pink Sushi Rice

I produced the purple-pink rice colour by boiling a small amount of purple cabbage with the rice. To reduce food waste it's best to use the damaged outer leaves of the cabbages and any parts that would normally be trimmed from the cabbage and discarded.

Making White Sticky Rice

If you would prefer to use regular white sticky rice omit the purple cabbage!

Thermomix Method

Follow my standard sushi rice recipe here.

TIP: In the last 5 minutes of the rice cooking time, add the edamame beans to the Varoma to heat through.

Rice Cooker Method

1. Place 320g of washed sushi rice in the rice cooker
2. Add 650g water, 60 ml rice wine vinegar, 1 Tbs sugar, and 1 tsp salt.
3. Chop 60g purple cabbage and wrap it in a muslin cloth, add to the water.
4. Turn the rice cooker on.

Why not hit the pin button, and save the recipe for later?

Other Healthy Salad Recipes

I enjoy eating healthy salads all year round. If you’re a filling salad I would recommend either the Peanut Chicken Skewers with Salad or the Popcorn Chicken Salad. For something deliciously vegan try the Green Goddess Cranberry and Pistachio Salad or the Tofu & Soba Noodle Salad, they will be perfect. The Chicken Salad is fabulous as a sandwich filling and the Apple Slaw and Salmon Potato Salad make excellent side dishes. So I would love you to check them out and let me know what you think!

Poke Bowl FAQ's

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Easy Poke Bowl Recipe

Julie Carlyle

Poke bowls make a healthy, light lunch or evening meal, they're ideal for summer when the weather is hot and you don't feel like being in the kitchen.

5 from 5 votes

Print Recipe

Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Course Lunch, Lunchbox, Salad

Cuisine American, Japanese

Servings 4

Calories 593 kcal

Equipment

• 1 Thermomix

Ingredients

 

MetricUS Customary

 

1x2x3x

Pink Sushi Rice

• 300 g sushi rice
• 1000 g water warm
• 1 TBS sugar
• 1 teaspoon salt
• 60 g rice wine vinegar
• 150 g edamame frozen (frozen broad beans can also be used)
• 60 g rice wine vinegar additional (to be added once the rice is cooked)

Tuna Poke Toppings

• 60 g mixed lettuce leaves
• 250 g salmon or tuna raw sushi grade sliced thinly
• 100 g cucumber thinly sliced
• 1 avocado cut in quarter
• 60 g purple cabbage
• 80 g carrot
• 4 g roasted seaweed

Dressing

• 8 TBS Kewpie Japanese roasted sesame dressing
• 4 TBS Roasted sushi sprinkles

Instructions

 

Sushi Rice

• Place the sushi rice in the internal steam basket. Wash it well under running water.
  300 g sushi rice
• Place the internal steam basket in TM bowl.
• Add water, sugar, salt and 60g vinegar to the TM. Cook 14 min/Varoma/Speed 4.
  1000 g water, 1 TBS sugar, 1 teaspoon salt, 60 g rice wine vinegar
• Remove MC. Place Edamame in the deep Varmoa basket in a single layer. Add the Varoma to the Thermomix lid. Cook 6 min/Varoma/ Speed 4.
  150 g edamame
• Once TM is finished turn the rice out into a large bowl and pour over the rice wine vinegar. Stir through gently, cover with a tea towel and allow the rice to cool. 
  60 g rice wine vinegar

Assembly

• Arrange four serving bowls next to the prepared ingredients.
• Add the cooked rice to one half of each bowl.
• Divide the salad leaves between each of the bowl. Arrange the bowl so that salad fills one half and rice fills the other half.
  60 g mixed lettuce leaves
• Carefully arrange remaining ingredients around the bowl allowing some of the pink rice to show through.
  250 g salmon, 100 g cucumber, 1 avocado, 60 g purple cabbage, 80 g carrot, 4 g roasted seaweed
• When you're ready to serve, allow guests to add their own dressing and sushi seasoning.
  8 TBS Kewpie Japanese roasted sesame dressing, 4 TBS Roasted sushi sprinkles

Video

Notes

Note:

You can use any toppings you like! So switch it up!

I prefer to use less rice and tend to use brown rice for extra fibre. If you would like the cooking instructions for brown rice it is here.

Nutrition

Calories: 593kcalCarbohydrates: 78gProtein: 23gFat: 19gSaturated Fat: 3gPolyunsaturated Fat: 4gMonounsaturated Fat: 7gTrans Fat: 0.003gCholesterol: 39mgSodium: 786mgPotassium: 936mgFiber: 9gSugar: 6gVitamin A: 4736IUVitamin C: 19mgCalcium: 77mgIron: 3mg

Keyword healthy, lunch, Lunchbox, Poke, Rice, salad, Sushi, Thermomix, Thermomix recipe

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