This Vegan Poke Lentil and Vegetable Bowl combines the crunchiness of fresh vegetables with the rustic texture of lentils, on a bed of brown rice: a balanced, flavorful plant-based dish ideal for those looking for a healthy lunch without sacrificing taste. The dressing made with tamari, ginger, and sesame oil adds depth and an oriental touch, while avocado and sesame seeds add creaminess and crunch.
Perfect for preparing in advance and customizing according to seasonality and preferences, it is a proposal from I Love Poke designed to be colorful, filling, and visually appealing.
Ingredients
- 140 g brown rice (raw) (rinsed, cook according to instructions)
- 120 g dry green lentils (rinsed, cooked al dente)
- 1 pcs ripe avocado (sliced, for garnish)
- 100 g shelled edamame (boiled or blanched)
- 1 pcs large carrot (cut into julienne)
- 80 g red cabbage (thinly sliced, lightly seasoned with lemon)
- 1 pcs cucumber (thinly sliced or half-moon shaped)
- 30 g red onion (thinly sliced, optional for marinating)
- 2 tablespoons sesame oil (for the dressing)
- 2 tablespoons tamari (or low-sodium soy sauce) (for the dressing)
- 1 spoon lime juice (or fresh lemon juice)
- 1 teaspoon maple syrup (or a pinch of brown sugar)
- 1 teaspoon fresh grated ginger (for the dressing)
- 1 clove small garlic clove (finely chopped, optional)
- 1 spoon sesame seeds (toasted, for garnish)
- 1 spoon fresh coriander (chopped, optional for serving)
- to taste teaspoon salt (to taste)
- to taste teaspoon black pepper (freshly ground)
Preparation
-
1
Cook the brown rice in salted water according to the times indicated on the package; once cooked, drain it and let it cool while keeping it covered.
Durata indicativa: 25 min
Tip: Rinse the rice before cooking to remove starch and achieve a fluffier grain.
-
2
Cook the lentils in unsalted water for about 15–20 minutes until tender but not mushy; drain and immediately season with a drizzle of oil to prevent them from drying out.
Durata indicativa: 20 min
Tip: If you want to speed up the process, use red lentils (the texture will change) or buy pre-cooked lentils.
-
3
Prepare the vegetables: slice cucumber, carrot, and red cabbage, boil or blanch the edamame, and thinly slice the red onion; keep everything ready for assembly.
Durata indicativa: 10 min
Tip: Cut the vegetables as uniformly as possible for an even presentation.
-
4
Emulsify the dressing by mixing tamari, sesame oil, lime juice, grated ginger, maple syrup, and garlic; taste and adjust salt and pepper.
Durata indicativa: 5 min
Tip: Shake the dressing in a jar with a lid to quickly emulsify.
-
5
Assemble the poke bowls: distribute rice and lentils in the bowls, add the prepared vegetables, avocado slices, and a spoonful of dressing; finish with sesame seeds and coriander.
Durata indicativa: 5 min
Tip: Add the dressing only at serving time if you prepare the bowls for meal prep, so the vegetables remain crunchy.
Notes and Tips
Rinse the rice before cooking to remove the starch and achieve a fluffier grain.
If you want to speed up the process, use red lentils (the texture will change) or buy pre-cooked lentils.
Cut the vegetables as uniformly as possible for an even presentation.
Shake the dressing in a jar with a lid to quickly emulsify.
Add the dressing only at serving time if you prepare the bowls for meal prep, so the vegetables remain crunchy.
Reviews
Leave a Review
User Reviews
Be the first to review this recipe!
