Poke Bowls

Poke bowls are a fresh and tasty mix of ingredients, inspired by Hawaiian and Japanese food. They usually start with rice or salad, topped with proteins like raw tuna or salmon, but you can also choose cooked options like chicken, shrimp, or tofu. Add fresh vegetables, flavorful sauces, and your favorite toppings to make it your own. It’s a healthy, colorful, light, and satisfying meal—perfect for lunch or dinner.

Here are a couple of recipes for the base of your poke bowl; you can use sushi rice, quinoa, or any grain you prefer.

Sushi Rice

Ingredients

200g Sushi rice (enough for 2 people)

250ml Cold water

50ml Rice vinegar

15g White sugar (1.5 tablespoons)

1/2 teaspoon Salt

Method

Wash the rice (critical for texture)

Rinse rice under cold water in a bowl.

Stir and drain repeatedly (4–5 times) until the water runs clear.

Let drain in a sieve for 15–20 minutes.

Combine washed rice with 300 ml of water in a heavy-bottomed pot.

Cover with a lid.

Bring to a boil over medium heat.

Reduce to a low, and simmer for 12 minutes - no peeking.

Turn off heat, let sit covered for 10 more minutes (steams to finish).

Gently heat vinegar, sugar, and salt in a small pan until dissolved (don’t boil).

Cool slightly before use.

Transfer hot rice to a wide non-metallic bowl.

While still hot, gently fold in the vinegar mixture using a spatula — use a slicing motion to avoid crushing grains.

Fan the rice to cool it quickly (gives shine and proper texture).

Quinoa

Ingredients

100g White quinoa (200g enough for 4 people)

100g Black quinoa

400g Water

10g Vegetable stock

1/2 teaspoon Salt

Method

Rinse quinoa thoroughly under cold water to remove bitterness.

Combine water and vegetable stock and a pinch of salt in a saucepan.

Bring to a boil, add quinoa, reduce to a simmer, cover, and cook for 15-20 minutes, or until the water is absorbed.

Fluff with a fork to separate the grains.

Farro/Spelt

Ingredients

200g Pearled farro (easier, faster to cook)

800g Water

20g Vegetable stock

½ teaspoon Salt

1 tablespoon Butter

Method

Place farro in a fine sieve.

Rinse under cold water to remove excess starch.

In a medium saucepan, combine farro, water, vegetable stock, and salt.

Bring to a boil, then reduce to low heat.

Cover and simmer for 25–30 minutes, or until farro is tender but slightly chewy.

If water is fully absorbed but farro isn’t done, add a splash and continue.

Remove from heat, add the butter, and let stand covered for 5 minutes.

Fluff with a fork.

Prawn & Avocado Poke Bowl Recipe

Ingredients

Marinade for prawns

2 tablespoons Light soy sauce

1 tablespoon Sesame oil

1 tablespoon Fresh lime juice

1 teaspoon Honey

1 tablespoon Grated fresh ginger

1 clove Garlic, minced

1 teaspoon Rice vinegar

½ teaspoon finely chopped red chili

Zest of ½ Lime

500g Prawns, deveined & peeled.

200g Frozen edamame beans

200g Sugar snap peas

2 Avocados, thinly sliced

4 Radishes, thinly sliced

600g Cooked Quinoa - 200g raw will yield 600g

1 Lime, cut into quarters

Sesame-Lime Vinaigrette

Ingredients

3 tbsp lime juice

2 tbsp light soy sauce

2 tbsp toasted sesame oil

1 tbsp neutral oil (grapeseed or sunflower)

1 tbsp rice vinegar

1 tsp honey or agave syrup

1 tsp grated fresh ginger

1 small garlic clove, microplaned or minced

• Whisk all the ingredients for the vinaigrette together and set aside till needed.

  
  

Method

Combine the light soy sauce, sesame oil, lime juice, honey, ginger, garlic, rice vinegar, chili & lime zest in a bowl and whisk until emulsified.

Add raw prawns.

Marinate for 15–20 minutes max (acid cooks prawns quickly — avoid over-marinating).

Grill or pan-sear for 2–3 minutes per side until opaque and lightly charred.

Bring a pot of water to the boil, blanch your edamame beans for a few seconds, drain and resfresh under ice cold water. Do the same with the sugar snap peas.

Divide the quinoa between your bowls.

Arrange the prawns, edamame beans, sugar snaps, avocado & radishes on top of the cooked and cooled quinoa.

Drizzle with the vinaigrette, add the lime slices, and enjoy!

Chicken Poke Bowl

Ingredients

500g Chicken thighs, boneless & skinless

Marinade:

1 teaspoon crushed Garlic

2 teaspoons grated Ginger

2 tablespoons Miso paste

1 tablespoon Light soy sauce

1 tablespoon Honey

1 tablespoon Lemon juice

3 tablespoons Vegetable oil

2 Carrots, julienned

1 Cucumber, thinly sliced

1 Red onion, thinly sliced

1 cup of Corn kernels, steamed

1kg Cooked Sushi rice

Dressing:

80ml Fresh lemon juice

50ml Sesame oil\

50ml Vegetable oil

1 Garlic clove, crushed

1/2 teaspoon fresh grated Ginger

40ml Honey

1 teaspoon Rice vinegar

Black pepper to taste

Salt to taste

Method

Mix all the marinade ingredients well, add the chicken, cover, and place in the fridge for 30 minutes.

Preheat your oven to 200°C.

Place your oven on an ovenproof tray and cook for 15-20 minutes, now turn the oven to grill and grill for another few minutes till it's nice and charred on top.

Remove and let it cool before slicing.

Divide the sushi rice between your bowls.

Arrange the chicken, carrot, cucumber, red onion, and corn on the rice.

Drizzle with the vinaigrette, add the lime slices, and enjoy!