The Vegan Poke Edamame and Mango Bowl from I Love Poke combines fresh flavors and color contrasts for a summer and healthy meal: a base of rice seasoned with rice vinegar welcomes tender edamame, golden cubes of marinated tofu, slices of mango and avocado, crunchy cucumber, and red cabbage. The dressing made with tamari, lime, and sesame oil ties it all together, while toasted sesame seeds and coriander add the final touch.
Perfect for those looking for a vegan, balanced, and easy-to-prepare recipe with a young and colorful presentation style.
Ingredients
- 180 g sushi rice (short grain) (rinsed and dried)
- 360 ml water (for cooking the rice)
- 3 tablespoons rice vinegar (for seasoning the rice)
- 1 teaspoon brown sugar (to balance the vinegar)
- 1/2 teaspoon salt (for the rice)
- 200 g shelled edamame (frozen or steamed)
- 1 ripe mango (peeled and diced)
- 1 avocado (ripe, sliced)
- 150 g extra-firm tofu (pressed, diced and marinated)
- 1/2 cucumber (cut into julienne)
- 50 g red cabbage (finely sliced)
- 1 spring onion (thinly sliced)
- 1 spoon sesame seeds (toasted)
- 2 tablespoons tamari (or soy sauce) (for marinating and dressing)
- 1 teaspoon sesame oil (for the dressing)
- 1 lime (juice for the dressing and serving)
- 1 handful fresh coriander (optional, chopped)
- 1 teaspoon pickled ginger (gari) (optional, for serving)
Preparation
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1
Cook the rice: bring the water to a boil, add the rinsed rice, cover and cook on low heat for 12–15 minutes; turn off and let rest covered for 10 minutes.
Durata indicativa: 25 min
Tip: Spread the rice on a wide tray to cool it faster and get separate grains.
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2
Prepare the rice seasoning by mixing rice vinegar, sugar, and salt; incorporate it into the still warm rice and stir gently.
Durata indicativa: 3 min
Tip: Adjust the seasoning to your taste: more vinegar for a brighter note.
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3
Cook the edamame: if frozen, boil them for 4–5 minutes in salted water or steam them; drain and keep warm or at room temperature.
Durata indicativa: 6 min
Tip: A light sprinkle of sea salt enhances the flavor of the edamame.
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4
Marinate and cook the tofu: mix 1 tablespoon of tamari with sesame oil, dip the tofu and stir-fry until golden (6–8 minutes).
Durata indicativa: 12 min
Tip: Press the tofu 15 minutes before to remove water and get a crispier surface.
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5
Chop mango, avocado, cucumber, cabbage, and spring onion; prepare the dressing by mixing the remaining tamari, lime juice, and a drizzle of sesame oil.
Durata indicativa: 8 min
Tip: Cut the avocado last to reduce oxidation; spray some lime if preparing in advance.
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6
Assemble the poke bowls: distribute the rice into the bowls, arrange edamame, tofu, mango, avocado, cucumber, and cabbage into colorful clusters; pour the dressing and finish with sesame seeds, coriander, and pickled ginger.
Durata indicativa: 4 min
Tip: Play with colors: create clear sections for a more appealing visual effect.
Notes and Tips
Spread the rice on a wide tray to cool it faster and get separate grains.
Adjust the seasoning to your taste: more vinegar for a brighter note.
A light sprinkle of sea salt enhances the flavor of the edamame.
Press the tofu 15 minutes before to remove water and get a crispier surface.
Cut the avocado last to reduce oxidation; spray some lime if preparing in advance.
Play with colors: create clear sections for a more appealing visual effect.
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