This Vegan Poke Edamame and Roasted Cauliflower Bowl is designed for those looking for a plant-based meal with a clean look and bold taste: crispy and slightly caramelized cauliflower, tender and protein-rich edamame, creamy avocado and slightly tangy rice. The dressing made with tamari, sesame oil and lime ties the flavors together, enhancing the umami notes without weighing it down, while fresh vegetables and seeds add visual and tactile crunch.
Ideal for lunch or dinner, this bowl is also perfect for meal prep: it keeps well in the fridge if the dressing is kept separate, maintains vibrant colors and remains nutritionally balanced. The style is premium yet simple, designed to be presented with the clean aesthetic typical of the I Love Poke brand.
Ingredients
- 200 g sushi rice (washed and cooked according to instructions (about 200 g raw rice for 2 servings))
- 200 g shelled edamame (fresh or frozen, blanched 3-4 minutes if frozen)
- 300 g cauliflower (in florets, about half a medium head)
- 1 avocado (ripe but firm, sliced)
- 1/2 cucumber (cut julienne or into thin rounds)
- 70 g julienned carrots (or carrots quickly marinated with rice vinegar)
- 2 tablespoons olive oil (for roasting the cauliflower; alternatively seed oil)
- 1 spoon toasted sesame oil (for the dressing, dose as desired)
- 2 tablespoons tamari (or soy sauce) (use tamari for gluten-free version)
- 1 spoon maple syrup (or vegan honey) (to balance the tamari)
- 1 spoon rice vinegar (for dressing the rice or vegetables)
- 1 lime (juice and zest, for the dressing)
- 1 spoon sesame seeds (toasted for garnish)
- 2 tablespoons spring onion (finely chopped for freshness)
- 1 nori sheet (optional) (crumbled for a touch of sea flavor)
- to taste salt and pepper (to taste)
Preparation
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1
Prepare the rice: rinse the sushi rice until the water is clear, cook following the water/rice proportions. Season with a teaspoon of rice vinegar and let cool slightly.
Durata indicativa: 20 min
Tip: Use a tightly fitting lid to get fluffy rice; spread it out on a tray to cool faster.
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2
Roast the cauliflower: season the florets with oil, salt, and pepper and cook in the oven at 200°C on a baking sheet in a single layer for 20-25 minutes, turning halfway through, until golden and slightly caramelized.
Durata indicativa: 25 min
Tip: For extra crispy edges, increase the temperature for the last 3-4 minutes or use the grill function.
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3
Cook the edamame: if frozen, blanch them for 3-4 minutes in salted water, then drain. If fresh, cook until tender while maintaining the bright color.
Durata indicativa: 5 min
Tip: Drain them well to prevent water from releasing into the bowl.
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4
Prepare the dressing: emulsify tamari, sesame oil, maple syrup, lime juice, and a pinch of pepper until smooth.
Durata indicativa: 5 min
Tip: Taste and adjust the acidity with more lime or sweetness with maple syrup.
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5
Assemble the poke bowls: distribute the warm rice into the bowls, add roasted cauliflower, edamame, avocado, cucumber, and carrots. Drizzle with the dressing and finish with sesame seeds, spring onion, and crumbled nori.
Durata indicativa: 5 min
Tip: Arrange the ingredients in sections for a typical poke look and a clean photo shot.
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6
Storage and service: serve immediately at warm temperature or store rice and seasoning separately for up to 24 hours to maintain optimal textures.
Tip: For meal-prep, keep wet ingredients separate from the rice until mealtime.
Notes and Tips
Use a tightly fitting lid to get fluffy rice; spread it out on a tray to cool faster.
For extra crispy edges, increase the temperature for the last 3-4 minutes or use the grill function.
Drain them well to prevent water from releasing into the bowl.
Taste and adjust the acidity with more lime or sweetness with maple syrup.
Arrange the ingredients in sections for a typical poke look and a clean photo shot.
For meal-prep, keep wet ingredients separate from the rice until mealtime.
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