What is the point of a poke bowl?

The main idea behind a poke bowl is to create a balanced, nourishing meal that’s both satisfying and customizable. Poke bowls combine a base (usually rice), a protein (traditionally raw fish, but here we use watermelon and tofu), and a variety of fresh toppings. This combination delivers a mix of flavors, textures, and nutrients in every bite. Poke bowls are also a fun way to enjoy a variety of vegetables and proteins, making them a popular choice for healthy eating.

Is a poke bowl healthy or not?

Yes, poke bowls are generally considered healthy, especially when made with wholesome ingredients. They typically include lean proteins, whole grains, and plenty of vegetables. In this plant-based version, you get the added benefits of fiber-rich brown rice, protein-packed tofu and edamame, and a rainbow of fresh veggies. Watermelon adds hydration and natural sweetness, while the marinade brings flavor without excess calories. As always, the healthiness of your poke bowl depends on your choice of toppings and dressings.

Is watermelon and soy sauce good?

Surprisingly, yes! Watermelon and soy sauce make a delicious pairing. The salty, umami notes of soy sauce complement the natural sweetness and juiciness of watermelon, creating a unique flavor profile. When marinated and roasted, watermelon takes on a firmer texture and absorbs the savory flavors, making it a fantastic plant-based alternative to fish in poke bowls.

Watermelon Poke Bowl: A Plant-Based Twist on a Hawaiian Classic

Name: Watermelon Poke Bowl
Prep time: 15 min
Cook time: 45 min
Total time: 60 min
Yield: 4 servings
Ingredients: ¼ cup soy sauce (or tamari if gluten free); 2 tablespoons rice vinegar; 2 tablespoons lemon juice; 1 tablespoon sesame oil; 1 tablespoon brown sugar (or sweetener of your choice); 2 teaspoons finely grated ginger; Pinch chili flakes; Half large watermelon, rind removed (approx. 1 kg or 2.2 lb of watermelon flesh); 300 g firm tofu (one pack); Oil for frying; 4 cups cooked brown rice; 2 cups frozen edamame beans (podded); 3 radishes, thinly sliced; 1 cucumber, thinly sliced; 1 avocado, thinly sliced; Pickled ginger; Toasted sesame seeds

Description

Watermelon poke bowl: a healthy, plant-based recipe with marinated watermelon, tofu, and fresh veggies. Colorful and delicious!

Ingredients

Scale

For the watermelon poke:

¼ cup soy sauce (or tamari if gluten free)
2 tablespoon rice vinegar
2 tablespoon lemon juice
1 tablespoon sesame oil
1 tablespoon brown sugar (or sweetener of your choice)
2 teaspoon finely grated ginger
Pinch chilli flakes
Half large watermelon rind removed (approx. 1 kg or 2.2 lb of watermelon flesh)

To serve:

300 g firm tofu (one pack)
Oil for frying
4 cups cooked brown rice
2 cups frozen edamame beans (podded)
3 radishes thinly sliced
1 cucumber thinly sliced
1 avocado thinly sliced
Pickled ginger
Toasted sesame seeds

Instructions

Preheat oven to 180°C (350°F).

Mix watermelon poke ingredients together in a large mixing bowl (everything but the watermelon). Cube the watermelon, then toss in the marinade. Strain the watermelon, making sure to keep the marinade, and spread the watermelon in a single layer in a large roasting dish.

Bake watermelon for 45 minutes, until it has shrunk and become firmer – but is not browned. While still hot, scoop the baked watermelon back into the bowl of marinade and refrigerate until cold. This can be done up to a day ahead of time.

When ready to serve, drain the tofu, cube and fry until golden brown on all sides. Drain on paper towels and season with a little salt. Cook edamame beans in boiling water for 2-3 minutes, then drain and refresh under cold water. Drain the watermelon and reserve the marinade to use as dressing.

In bowls, top cooked brown rice (hot or cold) with drained watermelon poke, fried tofu, edamame beans, sliced radish, cucumber and avocado. Add a little pickled ginger and a scattering of sesame seeds, and serve reserved marinade on the side as a dressing. A drizzle of kewpie mayo doesn’t go amiss here either.

Prep Time: 20 minutes
Cook Time: 55 minutes
Category: Dessert
Cuisine: Hawaiian

Nutrition

Serving Size: 4 servings
Calories: 624kcal
Sugar: 23g
Sodium: 832mg
Fat: 22g
Saturated Fat: 3g
Trans Fat: 1g
Carbohydrates: 89g
Fiber: 14g
Protein: 25g

Keywords: Watermelon poke bowl