This gluten-free vegan poke bowl combines fresh ingredients and balanced flavors for a unique tasty and healthy dish. Sushi rice, seasoned with rice vinegar, serves as a neutral base on which gluten-free tamari-marinated tofu, creamy avocado, protein-rich edamame, sweet mango, and crunchy vegetables are placed.
Toasted sesame seeds and a vinaigrette with sesame oil and lime complete the bowl, offering contrasts in texture and tangy notes. Ideal for those looking for a quick but refined meal, this recipe is perfect to prepare in advance with separate components or to assemble at the last minute to maintain freshness and crunch.
The I Love Poke style favors clean flavors and colorful presentation: a bowl that satisfies both the eyes and the palate, completely gluten-free.
Ingredients
- 180 g sushi rice (rinsed and cooked according to instructions)
- 200 g firm tofu (cut into cubes, well pressed)
- 1 piece ripe avocado (cut into slices or cubes)
- 100 g edamame (shelled and already cooked)
- 1 piece mango (ripe, sliced)
- 1 piece cucumber (cut into julienne or thin slices)
- 1 piece carrot (grated or julienned)
- 80 g red cabbage (finely sliced)
- 30 ml tamari sauce (gluten-free, for marinating the tofu)
- 15 ml sesame oil (for the marinade and vinaigrette)
- 15 ml rice vinegar (for seasoning the rice)
- 1 piece lime (juice, for the vinaigrette)
- 1 teaspoon fresh ginger (grated, optional in the marinade)
- 1 spoon sesame seeds (toasted for garnish)
- to taste salt and pepper (to taste, preferably fine salt)
Preparation
-
1
Rinse the sushi rice under running water until the water runs clear, then cook it following the water/rice proportions indicated on the package. Once cooked, season with rice vinegar and let it cool.
Durata indicativa: 20 min
Tip: Drain the rice well and let it rest covered to improve the texture.
-
2
Prepare the tofu marinade by mixing tamari, sesame oil, and grated ginger; add the tofu cubes and let marinate for at least 10-15 minutes.
Durata indicativa: 15 min
Tip: Press the tofu first to remove the water and better absorb the marinade.
-
3
Sauté the marinated tofu in a non-stick pan over medium-high heat for 6-8 minutes until evenly browned, or bake it in the oven at 200°C for 15-18 minutes.
Durata indicativa: 10 min
Tip: Do not overcrowd the pan to achieve an even crust.
-
4
Cut and prepare all the vegetables and fruit: avocado, mango, cucumber, carrot, and red cabbage. Shell the edamame if necessary.
Durata indicativa: 8 min
Tip: More regular cuts improve presentation and flavor distribution.
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5
Prepare the vinaigrette by mixing sesame oil, lime juice, a tablespoon of tamari (gluten-free), and season with salt and pepper.
Durata indicativa: 3 min
Tip: Whisk vigorously to obtain a homogeneous sauce.
-
6
Assemble the poke bowls: divide the rice into the bowls, neatly arrange tofu, avocado, mango, edamame, and vegetables. Drizzle with vinaigrette and finish with toasted sesame seeds.
Durata indicativa: 5 min
Tip: Leave some components separate if preparing in advance to maintain crunchiness.
-
7
Serve immediately to appreciate all the textures; alternatively, store the components separately in airtight containers for up to 24 hours.
Durata indicativa: 1 min
Tip: If prepared in advance, add the avocado only at serving time to avoid oxidation.
Notes and Tips
Drain the rice well and let it rest covered to improve the texture.
Press the tofu first to remove the water and better absorb the marinade.
Do not overcrowd the pan to achieve an even crust.
More regular cuts improve presentation and flavor distribution.
Whisk vigorously to obtain a homogeneous sauce.
Leave some components separate if preparing in advance to maintain crunchiness.
If prepared in advance, add the avocado only at serving time to avoid oxidation.
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