Poke Bowl Casero

Es relativamente de hace poco mi afición a los poke bowls. En realidad no es afición, es más bien gusto por un plato que lo tiene todo, desde proteínas, legumbres, verduras, hidratos de carbono, frutos secos, etc. Puede llevar lo que quieras y a tu gusto. La verdad que mi receta de Poke bowl casero puede que no sea 100% a lo que realmente llaman Poke Bowl.

Por definición general, el poke es una ensalada de pescado crudo servida como aperitivo o plato principal en la cocina hawaiana.
Sobre una base de arroz o quinoa se coloca el ingrediente principal, pescado crudo (atún, salmón o pulpo), pollo o en su versión vegetariana, tofu; aderezado por especias (soja, soja cítrica, mayonesa picante, salsa de ceviche); y combinado con vegetales y frutas (aguacate, cebolleta, pepino, alga wakame, rábano, mango, piña).

En mi caso y por motivos del embarazo he decidido omitir el pescado crudo (a pesar de que lo pueda comer congelado) Es por eso que he hecho mi versión casera con ingredientes que puedo comer y que cualquiera de vosotros también podéis, incluso modificarlos y cambiar y/o añadir otros nuevos en caso de que alguno que yo uso no os guste.


RECETA DE POKE BOWL CASERO


Cantidad: 2-3 pax
Dificultad: Fácil
Tiempo: 1 hora

Ingredientes

  • Una lata de bonito
  • 1 puñado de anacardos crudos y/o otros frutos secos al gusto
  • 1 huevo cocido
  • 1/2 aguacate partido en trozos o láminas
  • 1 taza de arroz basmati (podéis seguir la misma receta que nuestro arroz blanco aunque solo hace falta cocerlo durante 11 minutos)
  • 1 taza de quinoa cocida
  • Chips de boniato o de patata al horno
  • Un puñado o una taza de café de lentejas rojas
  • 1/2 berenjena
  • 10 tomates cherry de diferentes tipos
  • Mayonesa de Sriracha
  • Hummus con yogurt natural.

Elaboración

  1. Para los chips de boniato (o patata si lo preferís. Podéis ver la receta aquí) Precalentamos el horno a 220 º. En una bandeja de horno colocamos los chips de boniato (a estos les hemos añadido un chorro de aceite, pimienta negra, sal, pimentón picante y tomillo) los metemos al horno durante 25 minutos.
  2. Hacemos el arroz basmati (ver receta aquí Acordaros que solo es necesario que esté 11 minutos cociéndose) y la quinoa.
  3. La quinoa se limpia bien previamente y en una cacerola pequeña hervimos agua con un poco de sal, echamos la quinoa y lo dejamos cocer aproximadamente 15 minutos. Cuando ya está escurrimos y ponemos en un bol.
  4. Las lentejas rojas: Lavar las lentejas previamente. En una cacerola pequeña cocer a fuego medio durante unos 15-20 minutos, procurando dejar las lentejas al dente. Escurrir y enjuagar con suavidad. En una sartén a parte colocar las lentejas con un chorrito de aceite. Añadimos un poco de pimentón (picante o dulce), pimienta negra, sal y algo de curry y a fuego medio dejamos que se doren y pierdan todo el agua de la cocción. (Las lentejas se pueden sustituir también por garbanzos).
  5. En boles pequeños vamos colocando el resto de los ingredientes (como aparece en la foto): la ventresca de atún, el aguacate troceado o en láminas, el huevo cocido partido por la mitad.
  6. Los anacardos y/o frutos secos elegidos (yo siempre uso crudos) los tostamos en una sartén.
  7. Los tomates cherry (previamente lavados) los partimos por la mitad y en una sartén con un chorrito de aceite los pochamos un poco. Cuando ya estén los colocamos en un bol.
  8. La mayonesa de Sriracha: Se puede hacer la mayonesa casera o usar una mayonesa comprada y echar salsa Sriracha por encima y remover hasta que queden las dos salsas ligadas.
  9. Hummus con yogurt: Se puede hacer hummus casero (ver receta aquí) o comprar hummus ya hecho y mezclarlo con un poco de yogurt natural.
  10. ¡ Y listo! Ya tenéis nuestro particular Poke bowl preparado para empezar a montarlo como mas te guste! Por supuesto acepta cualquier tipo de ingrediente, solo hay que echarle imaginación!! 🙂
    Por ejemplo a mi me encanta echarle pepinillos en vinagre aunque esta vez no tenía en casa!!

    Colocais todos los boles en la mesa y vais rellenando vuestro bowl a vuestro gusto y con las cantidades que queráis!

 

 

author-avatar

No hay nada más bonito que ver a las personas ser felices alrededor de una buena comida.

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