To prepare the rice, rinse and drain in a fine-mesh sieve several times until the water runs clear. Place the rice and 2 cups of filtered water in a saucepan over medium heat and bring to a boil. Reduce heat to low, cover and simmer until rice is tender and the water has absorbed, around 10 to 20 minutes. Remove from heat and set aside to cool.
Meanwhile, combine the mango salsa ingredients in a bowl and set aside in the fridge.
Then, prepare the tofu. Combine the marinade ingredients in a bowl and set aside.
Heat a little sesame oil in a large saucepan over medium-high heat. Place the tofu in a single layer, and pan-fry until golden, approximately 10 minutes, turning the tofu slices half-way. Lower the heat and pour over the marinade. Cover with a lid straight away, and after 30 seconds, remove the lid and toss the tofu into the marinade. Cook until all liquid has evaporated, flipping the tofu now and then. Remove from heat and set aside.
Next, prepare the spinach. In a large pot, boil enough water to cover the spinach. Once hot, blanch the spinach leaves, submerging in the water for approx. 30 seconds to 1 minute, depending on the size of your leaves. Drain quickly and rinse under cold water to stop the cooking process. Squeeze to remove excess water. Mix all the remaining spinach ingredients together with the blanched spinach leaves and set aside.
To assemble, divide the rice among bowls, add the mango salsa with marinated tofu and top with the spinach, avocados, edamame, cucumber and kimchi. Sprinkle the seaweed, spring onions and sesame seeds. Add a drizzle of sriracha mayo.
Since these bowls are eaten either at room temperature or chilled, you can serve immediately or if for meal prep, these poke bowls will keep in the fridge for up to 3 days.
This poke bowl recipe makes for a fresh, balanced, nourishing lunch, dinner, or anywhere in between. Lush and colourful, it has it all—cruciferous, fruit, legume, grain, seaweed, herbs and spices. Packed with nutrients, vitamins and minerals, this poke bowl is a diverse dish by excellence. This recipe, with chilli tofu, makes about four meals worth. Batch cook it and live the high health life all week long. It's perfect for meal preparation, a strategy we use often here for throwing together quick, fulfilling meals in no time. Or when lacking inspiration.
About inspiration. Once upon a time, there was in Tāmaki Makaurau, Auckland, a food place called Ha Poke. It was a regular joint for takeaway, backup dinner plans on those days where we felt like not cooking. Ha Poke had a vegan bowl, with tofu protein instead of the typical raw fish. And so it got us inspired, and one day, we came up with a homemade version, like Tracey would say, "when there was a bag of edamame in the freezer". Also cheaper.
Originating in Hawaii, a poke bowl is like a cross between sashimi and a healthy salad, including a raw fish protein and anything from rice, noodles, avocado and kale—some sort of custom sushi. Obviously, there are no fish here, opting instead for plants from the land, from the sea. And although one food writer once referred to tofu as 'blubber', once you know how to cook tofu properly, it's not such a big departure. The flavours are just as bold; the food makes for the most delicious and satisfying eating.
This poke bowl with chilli tofu and double avocado is somewhat of a guide on how to build the perfect plant-powered poke bowl with equal pantry, fridge and freezer ingredient requirements. Start with a sushi rice base. Pile up the protein. Ours is organic tofu, cubed and mixed with sesame oil and tamari, a little garlic and a lot of fresh ginger, crispy pan-fried. Then, layer the garnish, steamed spinach, kimchi, edamame, cucumber, avocado, a lot of spring onion and sesame seeds. Finally, the sauce, here mango salsa for a delicious touch of sweetness, plus a slash of sriracha mayo.
The beauty of this dish, besides its high nutritious content, is its versatility. Make do with what you have on hand. Swap the sushi rice with brown rice. Add dried seaweed and a few vigorous shakes of brown rice vinegar. Carrots, tomato, lettuce, cabbage, radishes and red onions will replace cucumber, spinach, kimchi and spring onions. Want to level up the spicy flavour? Add half jalapeño, finely chopped (and de-seeded if you want to soften said spicy), to the mango salsa. You could do this or make some variation and add whichever else you're feeling. This vegan poke dish with chilli tofu and double avocado is an always-in-season bowl.
