Tuna, Edamame & Cucumber Poke Bowl
This Tuna, Edamame & Cucumber Poke Bowl is a light, fresh, and beautifully balanced dish that’s perfect for lunch or dinner. It offers the perfect mix of sushi-style flavours and wholesome ingredients that come together in just a few simple steps. Packed with protein-rich tuna, crunchy edamame, refreshing cucumber, and aromatic spring onions, it’s a healthy meal that feels both nourishing and satisfying.
The beauty of this poke bowl lies in its versatility. While tuna is the hero here, you can easily swap it out for salmon, chicken, or tofu to suit your preferences or dietary needs. The dressing is a flavour bomb with a mix of soy, mirin, sesame oil, ginger, and a touch of heat from chilli paste or sriracha. It gently marinates the tuna, infusing it with layers of umami that carry through the entire bowl.
This recipe is perfect for busy individuals or small households looking for something quick and easy but still impressive. It can also be made ahead and is beginner-friendly, requiring just a few core kitchen skills. Plus, it’s freezer-friendly if you prepare the components separately.
Whether you’re new to poke bowls or already a fan, this version is a wonderful addition to your weekly meal rotation. Light, fresh, and full of texture, it’s a wholesome dish you’ll love to make again and again.
Tuna, Edamame & Cucumber Poke Bowl
Rate this RecipeEquipment
- Medium saucepan (for rice)
- Small mixing bowl (for dressing)
- Sharp Knife
- Chopping Board
- Measuring Cups and Spoons
Ingredients
- 1 cup sushi rice
- 2 tablespoons rice wine vinegar
- 1 teaspoon caster sugar
- 1/4 teaspoon sea salt
- 200 g sashimi grade tuna finely diced across the grain
- 1 lebanese cucumber very thinly sliced into half moons
- 1 cup edamame beans thawed
- 4 spring onions finely sliced
- 2 tablespoons sesame seeds toasted
Dressing
- 1 1/2 tablespoons light soy sauce
- 2 teaspoons dark soy sauce or kecap manis
- 2 tablespoons mirin
- 2 1/2 tablespoons sesame oil
- 2 teaspoons chilli paste or sriracha
- 1 1/2 teaspoons ginger very finely diced
Instructions
- Cook the sushi rice as per packet instructions. Make sure you leave the lid off while it comes to a boil, then place the lid on and don’t stir while simmering.
- In a small bowl, mix together the rice wine vinegar, sugar and salt. Once the rice has cooked, place it in a large bowl or spread out on a lined tray. Drizzle the rice wine vinegar mix on the rice and stir through. It will absorb the liquid.
- For the dressing: Mix all the ingredients together. Pour half the dressing over the diced tuna and mix well.
- To assemble the poke bowl: Divide the rice into two bowls, then top with the tuna, cucumber, edamame, spring onion and sesame seeds. Drizzle over the remaining dressing and serve.
Notes
Cooking Tips for Beginners
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- Use sashimi-grade tuna to ensure safety when eating raw fish.
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- Taste the dressing before marinating to adjust the balance of sweet, salty, and spicy.
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- Don’t overcook sushi rice; follow the packet closely for best texture.
Serving Suggestions
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- Serve with pickled ginger or a side of miso soup.
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- Add avocado or seaweed salad for extra texture and flavour.
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- Swap out the tuna for salmon, chicken, tofu, or prawns.
Freezer-Friendly
Yes, you can freeze the cooked rice and edamame separately for up to 3 months. Do not freeze the tuna once marinated.Storage Advice
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- Fridge: Store leftover components separately in airtight containers for up to 2 days. Assemble fresh when ready to eat.
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- Freezer: Freeze cooked rice and edamame separately. Thaw and reheat rice before serving.
Meal Prep Instructions
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- Cook and season sushi rice in advance.
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- Prepare and store dressing in a sealed jar.
- Slice toppings and store separately.
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- Marinate tuna fresh on the day of serving for best texture.
Substitutions
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- Tuna: Substitute with cooked chicken, grilled salmon, or crispy tofu.
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- Cucumber: Use zucchini ribbons, carrot ribbons, or pickled radish.
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- Edamame: Substitute with green peas or steamed broad beans.
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- Spring Onions: Use chives or finely diced red onion.
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- Sesame Seeds: Use crushed peanuts or sunflower seeds.
Helpful Hints
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- For best flavour, let the marinated tuna sit for at least 10 minutes.
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- Use a sharp knife to dice the tuna cleanly.
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- Lightly toast sesame seeds for maximum aroma.
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- If you prefer less sweetness, reduce the mirin slightly.
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- Leftover dressing makes a great salad topper.
FAQs
1. Can I use canned tuna instead of fresh tuna? Fresh sashimi-grade tuna is recommended, but canned tuna in springwater can work in a pinch. 2. Can I make this poke bowl gluten-free? Yes, simply use gluten-free soy sauce or tamari. 3. Can I make the rice the night before? Yes, the rice can be made in advance. Store in the fridge and reheat gently before assembling. 4. Can I adjust the spice level? Absolutely! Add more or less chilli paste or sriracha to suit your taste. 5. Can I make this vegetarian? Yes, swap tuna for tofu or tempeh and ensure the dressing uses plant-based ingredients.Related Recipes on Wholesome by Sarah
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