This gluten-free vegetarian poke bowl combines flavors and textures in a light but satisfying proposal: tamari-marinated tofu for an umami note, brown rice as a rustic base, edamame and carrots for crunch, plus avocado for creaminess. The tahini and tamari-based sauce (gluten-free version of soy sauce) ties the elements together with a touch of sesame and lime.
It is a versatile recipe, ideal for lunch or dinner, easy to prepare in advance, and perfect both for those seeking a plant-based meal and for those needing gluten-free options. Presented in a modern and colorful style, the bowl is designed to be enjoyed immediately or stored in the fridge for lunch on the go.
Ingredients
- 160 g cooked brown rice (bowl base, about 80 g cooked per serving)
- 200 g firm tofu (cut into cubes, prefer compact tofu)
- 2 tablespoons tamari (gluten-free) (for marinating the tofu and for the sauce)
- 1 spoon sesame oil (toasted for aroma)
- 1 spoon tahini (for creaminess in the vinaigrette)
- 1 spoon lime juice (for the dressing, adjust to taste)
- 120 g shelled edamame (cooked, protein source and crunchiness)
- 1 ripe avocado (cut into slices or cubes)
- 1 cucumber (thinly sliced for freshness)
- 1 carrot (grated or julienned for crunchiness)
- 30 g mixed salad (lettuce or mixed greens for greenery)
- 1 teaspoon toasted sesame seeds (for garnish)
- 2 slices pickled ginger (optional, for flavor)
- 1 spoon extra virgin olive oil (for sautéing the tofu, can be replaced with seed oil)
Preparation
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1
Prepare the brown rice according to the instructions on the package and let it cool.
Durata indicativa: 30 min
Tip: Cook the rice the day before to speed up preparation.
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2
Marinate the tofu cubes with 2 tablespoons of tamari and 1 tablespoon of sesame oil for at least 10 minutes.
Durata indicativa: 15 min
Tip: Cut the tofu and press lightly to remove excess water; it absorbs the marinade better.
-
3
Heat a drizzle of oil in a pan and sauté the marinated tofu until evenly golden, about 6-8 minutes.
Durata indicativa: 10 min
Tip: Cook over medium-high heat to get crispy edges without drying the inside.
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4
Prepare the vinaigrette by mixing tahini, 1 tablespoon of tamari, lime juice, and one tablespoon of water to reach the desired consistency.
Durata indicativa: 5 min
Tip: If the sauce is too thick, add warm water one teaspoon at a time.
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5
Assemble the poke bowls by distributing the rice, then lettuce, edamame, cucumber, carrot, avocado, and the warm tofu.
Durata indicativa: 5 min
Tip: Arrange the ingredients in a fan shape for an appealing presentation.
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6
Dress with tahini vinaigrette, add sesame seeds and pickled ginger if desired.
Durata indicativa: 2 min
Tip: Add the sauce just before serving to maintain the crispness of the ingredients.
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7
Serve immediately or store separately in airtight containers for a takeaway lunch.
Durata indicativa: 2 min
Tip: Keep the sauce separate to prevent the rice from getting soggy.
Notes and Tips
Cook the rice the day before to speed up preparation.
Cut the tofu and press lightly to remove excess water; it absorbs the marinade better.
Cook over medium-high heat to get crispy edges without drying the inside.
If the sauce is too thick, add warm water one teaspoon at a time.
Arrange the ingredients in a fan shape for an appealing presentation.
Add the sauce just before serving to maintain the crispness of the ingredients.
Keep the sauce separate to prevent the rice from getting soggy.
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