In collaboration with vegan chef Maria Praeg of The Healing Root blog, we looked at summer style poke bowls, and Maria served up this delicious recipe:
Says Maria: ‘There is nothing quite like a delicious poke bowl – a bowl that taps into a multitude of flavours and textures. Traditionally, it’s an original Hawaiian dish that combines a variety of fresh veg served with diced raw fish (usually using an oily tuna, octopus or more recently using yellowfin tuna).’
‘For this one, I’ve put a new spin on the poke bowl – a mix between a poke bowl and the classic vegan Buddha Bowl.’
The components include –
1. Whole grain brown rice, with cayenne pepper, garlic and dried thyme.
2. Indonesian-style spinach & broccoli, tossed in a coconut cream and tangy ginger dressing, with toasted coconut
3. Light cherry tomato salsa with avo & cranberry
4. Peanut satay glazed chickpeas with green onions
This is a wonderful mixture between fresh and raw, and hearty and nourishing. What’s magnificent about plant-based foods is that in particular combinations they create a complete protein.
For instance, combining whole grain brown rice and chickpeas creates a complete protein. Not to mention that the quality of protein being consumed is the highest and best quality protein – meaning the body can easily break down, assimilate and use the nutrients with very little strain on the digestive system.
This frees up energy and time within your body to feel good and do the things you’d like to do with more vitality and vibrant energy.
The protein and nutrients in this dish are high in fibre as well as a host of other important vitamins, minerals and phytonutrients. The effect: a feeling of sparkly good health, so you can hit the ground running in 2018!
INGREDIENTS
For the Rice:
2 cups brown rice
Splash of soy sauce
1.5 tsp dried thyme
1 tsp cayenne pepper
1 garlic clove
½ teaspoon toasted sesame seeds PER person for garnishing
Water for cooking
For the Chickpeas:
2 tins chickpeas
4 Tbsp soy sauce
1 tsp toasted sesame oil
3 Tbsp crunchy peanut butter
1 tsp lemon juice
2 garlic cloves
8 spring onions, chopped
1 tsp freshly grated ginger
A bowl that taps into a multitude of flavours and textures.
For the Salsa:
200g cherry tomatoes
1 big avocado
1 Tbsp lemon juice
½ tsp salt
Shake of ground pepper
1 heaped Tbsp chopped cranberries
Mixed fresh herbs (optional)
Microgreens to garnish
For the Spinach and Broccoli:
3 cups steamed Natures Garden broccoli
1 cup cooked chopped spinach
Handful desiccated coconut (and some for garnish)
Splash of red wine vinegar
2 tsp wholegrain mustard
2 Tbsp coconut cream
1 heaped tsp freshly grated ginger
Shake of ground pepper
1 Tbsp soy sauce
1 tsp honey or maple syrup
METHOD
1. Prepare rice according to packet instructions, adding spices and herbs and smashed garlic clove to the water before bringing it to the boil.
2. Prepare Salsa by halving cherry tomatoes, adding salt and pepper, sliced avo and lemon juice. Add herbs to taste, and set aside.
3. Prepare chickpeas, starting with sauce – combine soy, lemon juice, toasted sesame oil and peanut butter into a smooth paste. Set aside. Finely chop garlic and add into a saucepan, turn up the heat (without oil), then add chickpeas, cooking until heated through and garlic is tender. Stir in peanut sauce until all chickpeas are coated and the sauce begins to caramelize slightly (about 3-4 minutes). Remove from heat, add chopped spring onions, stir and adjust seasoning to taste.
4. Steam 3 cups Natures Garden broccoli. Drain and place in a mixing bowl with chopped chard/spinach. Toast desiccated coconut in a pan, stirring continuously. Set aside. To make sauce, mix vinegar, mustard, coconut cream, soy sauce, pepper, sweetener and ginger. Now mix about half the sauce into the vegetables, top with toasted coconut and stir well. Add more sauce, to taste. Top with more desiccated coconut.
5. Stir some soy sauce into the cooled rice.
6. To serve, place rice in bowl and top with toasted sesame seeds, then add some fresh salsa, chickpeas dish, broccoli / spinach dish and top it all off with some micro leaves.
7. ENJOY!
