This whole grain rice bowl is a fresh, flavorful, and colorful one-dish meal that’s easy to prepare. It is inspired by the poke bowl, a Hawaiian dish also known as sushi bowl or Hawaiian poke. Poke is usually prepared with raw fish like thawed salmon or diced tuna that is marinated and served as an appetizer or main dish.
A poke bowl is simply a bowl of rice with raw fish and lots of fresh vegetables! The term poke means to cut, and that’s why almost all the ingredients in the poke bowl are diced. The beauty of the poke bowl is that it is completely customizable, so we can use the ingredients we prefer!
The preparation is very simple: combine all the ingredients in a bowl and accompany with a sauce made of tahini, soy sauce, lemon juice, yogurt, and oil.
Here are several reasons why you should try this whole grain rice bowl:
• It is nutritious and complete, as it combines carbohydrates, proteins, and healthy fats like avocado in one dish.
• We can customize it with the ingredients we prefer and easily replace those we don’t use for some reason. For instance, fresh fish is one of the main ingredients of this preparation, but we can replace it with canned salmon as we did, or smoked salmon to still get a super tasty bowl. Or we can opt for the vegan version with tofu or tempeh. The same applies to the vegetables, which we can use in the quantity and quality we prefer.
• Making it is not complicated, and it is very easy; we can even prepare it in advance and store it in the fridge.
• It is very tasty and a pleasure not only for the palate but also for the eyes because we use fresh, genuine, and seasonal ingredients.
This bowl is a complete and nutrient-rich dish. Whole grain rice is a good source of complex carbohydrates, chickpeas are rich in protein and fiber, cucumber is rich in vitamins and minerals, avocado is rich in healthy fats, salmon is rich in omega-3, and carrot is rich in beta-carotene. The tahini sauce is a source of calcium and iron.
Perfect for a light and healthy lunch or dinner, it is especially great in summer but can be enjoyed all year round. What are you waiting for? Try the whole grain rice bowl.
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- Difficulty: Very easy
- Cost: Economical
- Preparation time: 20 Minutes
- Portions: 4 People
- Cooking methods: Boiling
- Cuisine: International
- Seasonality: All seasons, Summer
Ingredients to Prepare the Rice Bowl with Chickpeas, Vegetables, and Salmon (Poke Bowl)
- 1.5 cups whole grain rice
- 1 cup boiled chickpeas
- 2 cucumbers
- 2 carrots
- 1 avocado
- 3.5 oz canned salmon
- sesame seeds
- 1/2 cup Greek yogurt
- 1 tbsp tahini
- lemon juice
- soy sauce
- olive oil
- soy sauce
- salt
- pepper
Tools to Prepare the Rice Bowl with Chickpeas, Vegetables, and Salmon (Poke Bowl)
- 1 Bowl
Steps to Prepare the Rice Bowl with Chickpeas, Vegetables, and Salmon (Poke Bowl)
Cook the whole grain rice in salted boiling water for the time indicated on the package.
Rinse the chickpeas under running water to remove the preservation water.
Wash the cucumbers and dice them.
Cut the avocado in half, remove the pit and skin, and slice it.
Drain the canned salmon and cut it into pieces.
Grate the carrots.
In a bowl, prepare the tahini sauce by mixing the yogurt with the tahini, lemon juice, extra virgin olive oil, salt, and pepper. Assemble the bowl by placing the whole grain rice at the bottom, then the chickpeas, cucumber.
Add the carrots, salmon, and avocado to the bowl.
Finish off with the sesame seeds, drizzle with the prepared sauce, and serve.
Simo and Cicci recommend
Any leftovers can be stored in an airtight container in the refrigerator for up to 2 days.
For a more flavorful dish, you can make the chickpeas crispy in a pan, oven, or air fryer by seasoning them with your favorite herbs and spices and a drizzle of olive oil before cooking.
You can add other vegetables as desired, such as tomatoes, bell peppers, zucchini, or edamame beans. Or you can also use mango or other seasonal fruits.
If you don’t like canned salmon, you can use thawed fresh salmon to marinate and dice or smoked salmon.
The tahini sauce can be replaced with a sauce made of only Greek yogurt, extra virgin olive oil, lemon juice, garlic, and mint, or simply with homemade or store-bought mayonnaise.
Variations:
Vegan bowl: replace salmon with crumbled tofu or tempeh.
Vegetarian bowl: replace salmon with boiled eggs or feta cheese.
Gluten-free bowl: use gluten-free certified whole grain rice or quinoa.
