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Food

Lyndey Milan's poke bowl

Preparation time
20 minutes
Cooking time
10 minutes
Serves
4

A crisp dry white such as Semillon, Vermentino, or even lighter styles of Fiano will be perfect with the beautiful fresh flavours of the poke bowl. Don't choose anything too heavy, as you'll want the delicate textures and flavours to shine. 

  • 2/3 cup tri-coloured quinoa 
  • 1/3 cup (80ml) mirin
  • 1 tsp tamari or gluten-free soy sauce
  • 4 green onions (shallots), thinly sliced
  • ½ red cabbage, finely shredded
  • 400g very fresh tuna, cut into 1cm cubes
  • 1 avocado, cut in half, skin removed and sliced thinly
  • 1 Lebanese cucumber, shaved lengthwise into ribbons, seeds discarded
  • 250g (2 cups) broad beans, blanched
  • and peeled
  • ½ bunch coriander, roughly chopped 
  • 2 tbsp furikake seasoning or toasted sesame seeds

Dressing

  • 1 tsp (5ml) toasted sesame oil
  • 1/3 cup (80ml) blood orange juice
  • 1 tbsp (20ml) gluten-free tamari
  • or soy sauce
  • 1 clove garlic, peeled and finely chopped
  • 2 tsp grated fresh ginger
  • 1 small red chili, deseeded and finely shredded 
  1. Rinse quinoa and cook according to packet instructions, approx. 9 mins + 5 mins resting. Allow to cool. 
  2. Mix mirin, tamari and green onions. Stir half through the cooked quinoa and toss the other half in a separate bowl with the cabbage.
  3. Combine dressing ingredients in a bowl, add tuna and leave to marinate for 5 minutes. 
  4. Divide the quinoa between 4 bowls. Drizzle with dressing from the tuna. Arrange tuna, cabbage mixture, avocado, cucumber and broad beans (you should have 1 cup) on top. Sprinkle with coriander and furikake.  Serve immediately.

Lyndey’s note: this recipe is gluten-free if you use gluten-free soy sauce. For a paleo version, replace the rice with blanched zucchini “pasta” or ribbons. Furikake is a dry Japanese seasoning consisting of dried fish, sesame seeds, seawood, sugar and salt. Broad beans are in season in spring. If you can buy the whole beans you will need about 1 kilo. If they are very young, they will not need double peeling, but otherwise blanch briefly, refresh and peel again.

Food
Preparation time
20 minutes
Cooking time
10 minutes
Serves
4

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