This Healthy Poke Tempeh and Cauliflower Bowl is a modern plant-based proposal that combines crunchy textures and toasted flavors: marinated and sautéed tempeh, golden roasted cauliflower, and a creamy tahini and lime dressing. Served on a bed of brown rice, enriched with avocado, edamame, and crunchy red cabbage, it is designed for those looking for a complete meal, rich in plant proteins and with a fresh, slightly tangy flavor profile.
Simple to prepare even in meal-prep version, it lends itself well to seasonal customizations while maintaining a clean and inviting style, in line with the I Love Poke philosophy.
Ingredients
- 240 g cooked brown rice (base for the poke bowl, about 120 g per serving)
- 250 g tempeh (cut into cubes about 2 cm)
- 300 g cauliflower (florets, cleaned and cut into pieces)
- 1 pcs avocado (ripe but firm, sliced)
- 100 g shelled edamame (cooked and cooled)
- 80 g red cabbage (finely sliced)
- 1 pcs carrot (grated or julienned)
- 30 g tahini (for the dressing)
- 30 ml tamari (soy sauce) (or soy sauce for marinating the tempeh)
- 15 ml sesame oil (for the dressing)
- 15 ml lime juice (about 1 lime)
- 15 ml maple syrup (or honey for non-vegans, for marinating)
- 15 ml extra virgin olive oil (for roasting the cauliflower and sautéing the tempeh)
- 10 g sesame seeds (toasted, for garnish)
- 2 pcs spring onions (thinly sliced for topping)
- 1/2 tsp smoked paprika (for marinating the tempeh (optional))
- 1/2 tsp garlic powder (for the marinade)
- to taste salt (to taste)
- to taste black pepper (freshly ground)
Preparation
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1
Prepare the brown rice according to the instructions on the package and let it cool; you can also use well-cooled leftover rice.
Durata indicativa: 25 min
Tip: Cook the rice with a drizzle of oil for more separated grains; cold rice clumps less in the bowl.
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2
Marinate the tempeh: in a bowl combine tamari, maple syrup, paprika, and garlic powder; immerse the cubes and let rest for at least 15 minutes.
Durata indicativa: 15 min
Tip: If you have time, marinate it for 30–60 minutes for a more intense flavor.
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3
Prepare the cauliflower: season the florets with olive oil, salt, and pepper, and roast them in the oven at 200°C for 18–20 minutes until golden and tender.
Durata indicativa: 20 min
Tip: Cook on a baking tray in a single layer to get a nice crust.
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4
Sauté the tempeh in a pan with a drizzle of oil over medium-high heat for 6–8 minutes until golden on all sides and slightly caramelized from the marinade.
Durata indicativa: 8 min
Tip: Do not overcrowd the pan: cook in two batches if necessary to achieve even browning.
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5
Prepare the dressing: emulsify tahini, sesame oil, lime juice, a tablespoon of tamari (optional), and enough water to achieve a smooth and creamy consistency.
Durata indicativa: 5 min
Tip: Add water by the spoonful to control the consistency without separating the tahini.
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6
Compose the poke bowls by distributing rice, tempeh, cauliflower, edamame, red cabbage, carrot, and avocado. Pour the dressing and sprinkle with sesame seeds and spring onions.
Durata indicativa: 5 min
Tip: Arrange the ingredients in sections for the typical visual effect of a poke bowl.
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7
Serve immediately or store the components in separate containers for meal prep up to 48 hours.
Tip: Keep the dressing separate to maintain crunchiness and freshness.
Notes and Tips
Cook the rice with a drizzle of oil for more separated grains; cold rice clumps less in the bowl.
If you have time, marinate it for 30–60 minutes for a more intense flavor.
Cook on a baking tray in a single layer to get a nice crust.
Do not overcrowd the pan: cook in two batches if necessary to achieve even browning.
Add water by the spoonful to control the consistency without separating the tahini.
Arrange the ingredients in sections for the typical visual effect of a poke bowl.
Keep the dressing separate to maintain crunchiness and freshness.
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