3 seasonal vegetarian recipes for delicious, healthy and colorful dishes this summer

This modern Hawaiian dish adapts well to a vegetarian diet. With tofu, chickpeas, raw vegetables, fruits, rice, and creativity, you can make healthy recipes without any animal products. Here are some ideas to inspire you.

Photo: shutterstock

In the Hawaiian language, po.ke means “piece” or “piece”. In combination with the word “bowl”, we immediately understand what it’s all about: Pieces of ingredients are mixed in a bowl, in order to make a delicious, balanced meal. Traditionally, the poke bowl is served with diced raw fish, along with Hawaiian salt, seaweed, and kukui nuts, pre-crushed, grilled, and toasted. With its rise in popularity, the dish has been updated, adapting it to other cultures and diets. But how do you keep the spirit of the tingle bowl without having to buy fresh fish and ingredients from other latitudes? Here is a list of ideas you can pick up here and there before you imagine your own recipe.

Sweet and delicious poke bowl

In this recipe, watermelon will replace fish: red tuna or salmon, which are most commonly used in traditional poke bowl recipes.

Ingredients for two bowls :

  • ½ small watermelon cubes, pre-marinated for at least 2 hours in the refrigerator in the sauce (see recipe below)
  • 1 nectarine
  • 2 handfuls of cooked peas
  • chia seeds
  • 1 sheet of nori or seaweed flakes
  • 150 g of sushi rice to be cooked and then left to cool

After the watermelon has been thoroughly soaked and the rice has cooled, all you have to do is combine all the ingredients and divide them into two bowls: watermelon cubes, nectarines, rice and a handful of peas. Sprinkle the chia seeds and nori leaves and place the sauce (recipe below) in the center of each bowl.

Photo: shutterstock

Smoked Tofu Poké Bowl

Who needs smoked salmon when you can enjoy smoked tofu? This vegan alternative has something to please vegans and vegetarians, so why not embrace it in the poke bowl? Here’s a suggestion of components to pair them with. For the rest, simply repeat the previous recipe steps and refer to the marinade and sauce marinade recipes below. You can also substitute sushi rice for classic rice, soba noodles, Camargue brown rice, or even brown rice.

  • 200gm smoked tofu
  • 1 fresh cucumber, diced
  • 1 peach cut into cubes
  • 2 handfuls of fresh spinach
  • 2 handfuls of radishes, halves or quarters
  • coriander
  • Sesame seeds

Grilled vegetable bouquet

  • 200 g cooked chickpeas (for seasoning)
  • 1 nectarine
  • 2 ears of corn pre-cooked in a little soy (sweet or savory)
  • 1 roasted capsicum with corn
  • ½ Broccoli
  • 2 handfuls of beans
  • Peanuts (unsalted)

In this recipe, while the rice is cooking, slice the bell peppers thinly and roast them along with the corn cobs, broccoli heads, and beans in soy sauce. Let everything cool down. dress.

Photo: shutterstock

Salt water for acupuncture bowl

To prepare the marinade, all you have to do is combine all these ingredients:

  • 1 tablespoon soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon peanut butter
  • 1 tablespoon aloe vera syrup
  • a pinch of wasabi
  • 1 teaspoon pickled ginger
  • A few rings of green onions

This recipe can be found on the website of comfort vegan.

ginger sauce

To prepare this sauce, simply mix all the ingredients in a bowl with a whisk.

  • 125ml vegan mayonnaise
  • 1 c. chopped ginger
  • 2 tbsp. Roasted sesame oil
  • 2 tbsp. Sriracha hot sauce
  • 2 tbsp. Lemonade
  • 2 tbsp. Brown sugar

This recipe can be found on the K for Katherine blog.

Discover other healthy and gourmet recipes in this article: Vegetarian barbecue: 4 gourmet recipes from Demain la Terre.

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