Get ready to tantalize your taste buds with the bold and aromatic flavors of Polynesia! This diverse Pacific island region is home to a rich culinary heritage, with each country and territory offering its unique twist on traditional dishes. From fresh seafood to hearty stews, and from sweet treats to refreshing drinks, we’re excited to share 18 authentic Polynesian food recipes that will transport you to the islands.
Whether you’re looking for inspiration for your next dinner party or just want to spice up your cooking routine, these exotic recipes are sure to delight. From classic dishes like Poke Bowl with Fresh Ahi Tuna and Hawaiian Loco Momo with Gravy, to lesser-known treats like Tahitian Poisson Cru (Raw Fish Salad) and Fijian Kokoda (Ceviche with Coconut Milk), we’ve got you covered.
So sit back, relax, and let the aromas of Polynesia fill your kitchen!
Poke Bowl with Fresh Ahi Tuna
Experience the vibrant flavors of Hawaii with this simple and delicious poke bowl recipe featuring fresh ahi tuna, mixed greens, and crunchy vegetables.
Ingredients:
– 1 lb sashimi-grade ahi tuna
– 2 cups mixed greens (such as arugula, spinach, and lettuce)
– 1 cup diced cucumber
– 1 cup diced carrots
– 1/4 cup pickled ginger slices
– 1/4 cup soy sauce (or to taste)
– 2 tablespoons sesame oil
– Salt and pepper, to taste
– Sesame seeds and chopped green onions for garnish (optional)
Instructions:
1. Cut the ahi tuna into small cubes.
2. In a medium-sized bowl, whisk together soy sauce and sesame oil. Add the tuna and marinate for at least 10 minutes, or up to 30 minutes in the refrigerator.
3. Prepare your mixed greens by washing and drying them.
4. Assemble the poke bowls by placing a scoop of mixed greens on the bottom, followed by a layer of marinated tuna.
5. Top with diced cucumber, carrots, and pickled ginger slices.
6. Season with salt and pepper to taste.
7. Garnish with sesame seeds and chopped green onions, if desired.
Cooking Time: None! This recipe is served raw.
Hawaiian Loco Moco with Gravy
Hawaiian Loco Moco with Gravy Recipe
Savor the classic flavors of Hawaii’s comfort food with this simple and delicious recipe for Loco Moco, featuring juicy ground beef, savory gravy, and a bed of creamy rice.
Ingredients:
– 1 lb ground beef
– 1/2 cup chopped onion
– 2 cloves garlic, minced
– 1 tablespoon soy sauce
– 1 teaspoon Worcestershire sauce
– 1/4 cup ketchup
– 2 cups cooked white rice
– 2 tablespoons vegetable oil
– 2 cups beef broth
– 2 tablespoons all-purpose flour
Instructions:
1. Cook ground beef in a pan with onion, garlic, soy sauce, and Worcestershire sauce until browned.
2. Set aside the beef mixture; leave the drippings in the pan.
3. In the same pan, add vegetable oil, then whisk together flour and beef broth to create gravy.
4. Simmer the gravy for 5 minutes or until thickened.
5. Cook white rice according to package instructions.
6. Assemble Loco Moco by placing cooked rice on a plate, topping with ground beef mixture, and serving with hot gravy.
Cooking Time: 25-30 minutes
Tahitian Poisson Cru (Raw Fish Salad)
This traditional Polynesian dish is a staple in Tahitian cuisine, showcasing the vibrant flavors of raw fish marinated in coconut milk and spices. With its unique blend of textures and tastes, this salad is perfect for warm weather and outdoor gatherings.
Ingredients:
– 1 pound fresh tuna or wahoo, cut into small pieces
– 1/2 cup coconut milk
– 1/4 cup chopped fresh cilantro
– 2 tablespoons lime juice
– 1 tablespoon grated ginger
– Salt to taste
– Fresh cucumber slices and tomato wedges for garnish (optional)
Instructions:
1. In a large bowl, combine fish pieces, coconut milk, cilantro, lime juice, and ginger.
2. Mix well, ensuring the fish is coated evenly with the marinade.
3. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
4. Just before serving, taste and adjust seasoning as needed.
5. Serve chilled, garnished with cucumber slices and tomato wedges if desired.
Cooking Time: None! This salad is ready in just a few minutes of prep time.
Samoa Palusami (Coconut Cream Bundles)
Experience the rich flavors of Samoa with this traditional recipe, where coconut cream and taro leaves come together to create a delicious dessert. Palusami is a popular Samoan treat that’s perfect for special occasions.
Ingredients:
– 1 cup coconut cream
– 1/2 cup grated taro leaves (or use frozen taro leaves)
– 1 tablespoon sugar
– 1/4 teaspoon salt
– 1/2 cup water
Instructions:
1. In a bowl, combine coconut cream, sugar, and salt. Mix well until sugar is dissolved.
2. Add grated taro leaves and mix until they’re evenly coated with the coconut cream mixture.
3. Place a spoonful of the mixture onto the center of a taro leaf or a piece of baking paper.
4. Fold the taro leaf or baking paper into a neat bundle, making sure to enclose the filling completely.
5. Repeat with remaining ingredients and bundles.
6. Refrigerate for at least 30 minutes to allow flavors to meld together.
Cooking Time: None required! Simply chill in the refrigerator before serving.
Fijian Kokoda (Ceviche with Coconut Milk)
Experience the tropical flavors of Fiji with this refreshing ceviche dish, elevated by the rich creaminess of coconut milk.
Ingredients:
– 1 pound fresh white fish (such as snapper or tilapia), cut into small pieces
– 1/2 cup freshly squeezed lime juice
– 1/4 cup coconut milk
– 1/4 cup chopped cilantro
– 1 jalapeño pepper, seeded and finely chopped
– Salt, to taste
– Fresh chili peppers, for garnish (optional)
Instructions:
1. In a large bowl, combine fish pieces and lime juice.
2. Cover and refrigerate for at least 30 minutes to allow the fish to “cook” in the acidity of the lime juice.
3. Stir in coconut milk, cilantro, and chopped jalapeño.
4. Season with salt to taste.
5. Serve chilled, garnished with fresh chili peppers if desired.
Cooking Time: 30 minutes (including refrigeration time)
Tongan Lu Pulu (Corned Beef with Taro Leaves)
Lu Pulu is a traditional Tongan dish that combines the rich flavor of corned beef with the slightly sweet and nutty taste of taro leaves. This hearty meal is often served at special occasions and family gatherings.
Ingredients:
– 1 pound corned beef, sliced
– 4-6 taro leaves (fresh or frozen)
– 2 cloves garlic, minced
– 1 tablespoon vegetable oil
– Salt and pepper to taste
Instructions:
1. Wash the taro leaves thoroughly and remove any stems or thick veins.
2. Heat the oil in a large skillet over medium heat. Add the garlic and sauté until fragrant.
3. Add the sliced corned beef to the skillet and cook for 5-7 minutes, stirring occasionally, until browned.
4. Add the taro leaves to the skillet and stir to combine with the corned beef and garlic. Cook for an additional 2-3 minutes, or until the taro leaves are tender.
5. Season with salt and pepper to taste.
6. Serve hot and enjoy!
Cooking Time: 15-20 minutes
Maori Hangi (Earth-Oven Cooked Feast)
The Maori Hangi is a traditional method of cooking food using heated rocks and steam, which creates a unique flavor and aroma. This recipe provides a simplified approach to replicating this ancient technique.
Ingredients:
– 1 kg pork shoulder or lamb
– 2-3 potatoes, peeled and chopped
– 2-3 kumara (sweet potatoes), peeled and chopped
– 1 large onion, chopped
– 2-3 carrots, peeled and chopped
– 2-3 green beans, trimmed
– 2 tablespoons cooking oil
– Salt and pepper to taste
Instructions:
1. Prepare the hangi pit by digging a hole about 30 cm deep and lining it with large rocks.
2. Place the prepared ingredients in the center of the pit, leaving space for the heated rocks.
3. Add the cooking oil, salt, and pepper as desired.
4. Cover the ingredients with more rocks and earth to create a steam chamber.
5. Light the hangi using dry leaves or newspaper to heat the rocks.
6. Cook for 2-3 hours, depending on the size of the food and temperature of the hangi.
7. Uncover and serve the cooked feast.
Cooking Time: 2-3 hours
Hawaiian Kalua Pork
Kalua pork, a classic Hawaiian dish, is slow-cooked in an underground oven or imu to tenderize the meat and infuse it with a rich, smoky flavor. This recipe brings the traditional method to your backyard with minimal equipment.
Ingredients:
– 2 pounds boneless pork shoulder
– 1/4 cup liquid smoke
– 1/4 cup sea salt
– 1 tablespoon black pepper
– 1 tablespoon brown sugar
– 1 onion, peeled and sliced
– 2 cloves garlic, minced
Instructions:
1. Preheat your oven to 300°F (150°C).
2. In a small bowl, mix together liquid smoke, sea salt, black pepper, and brown sugar.
3. Rub the spice mixture all over the pork shoulder, making sure to cover it evenly.
4. Place the sliced onion on the bottom of a large Dutch oven or heavy pot with a lid.
5. Put the pork shoulder on top of the onions, then add the minced garlic.
6. Cover the pot and cook for 8-10 hours or overnight.
7. Remove from heat and let it rest for 30 minutes before slicing and serving.
Cooking Time: 8-10 hours
Tahitian Fafaru (Fermented Fish Dish)
Fafaru is a traditional Tahitian dish that has been passed down through generations, and it’s a staple in many Polynesian households. This fermented fish dish is made with fresh fish, taro leaves, and spices, which gives it a unique flavor and aroma.
Ingredients:
– 1 lb of fresh fish (such as mullet or mackerel), cut into small pieces
– 2 cups of taro leaves
– 1 onion, chopped
– 3 cloves of garlic, minced
– 1 tablespoon of grated ginger
– 1/4 cup of sea salt
– 1/4 cup of water
– 1 tablespoon of black pepper
Instructions:
1. Combine the fish pieces, taro leaves, onion, garlic, and ginger in a large container.
2. Sprinkle the sea salt and black pepper over the mixture.
3. Add the water and stir well to combine.
4. Cover the container with plastic wrap or a lid and let it ferment at room temperature for 3-5 days.
5. After fermentation, rinse the fafaru under cold running water, then serve with steamed taro or boiled breadfruit.
Cooking Time: 3-5 days (fermentation time)
Rapa Nui Umu Taro
This recipe brings a taste of Rapa Nui, an island in the Pacific Ocean, to your table. Umu taro is a traditional dish made with taro root, coconut milk, and spices, slow-cooked in an underground oven.
Ingredients:
– 2 large taro roots, peeled and chopped into 1-inch pieces
– 1 cup coconut milk
– 1/4 cup water
– 2 tablespoons vegetable oil
– 1 onion, chopped
– 2 cloves garlic, minced
– Salt to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Preheat your oven or slow cooker to 275°F (135°C).
2. In a large bowl, combine taro pieces, coconut milk, water, oil, onion, and garlic.
3. Mix well to coat the taro evenly.
4. Transfer the mixture to a heatproof container or slow cooker.
5. Cover and cook for 4-5 hours or overnight.
6. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 4-5 hours
Polynesian Poi (Fermented Taro Root Paste)
Poi is a traditional fermented taro root paste enjoyed by Pacific Islanders for centuries. This recipe yields a creamy, slightly sour, and nutty delicacy that’s rich in fiber and nutrients.
Ingredients:
– 2 cups cooked and mashed taro roots (see note)
– 1/4 cup water
– 1 tablespoon natural sea salt or rock salt
– Optional: 1/4 teaspoon black pepper
Instructions:
1. In a large mixing bowl, combine mashed taro, water, and sea salt. Mix until well combined.
2. Cover the mixture with a clean cloth or plastic wrap and let it ferment at room temperature (68°F – 72°F) for 24-48 hours.
3. After fermentation, stir in black pepper if using.
4. Transfer the poi to an airtight container and refrigerate to slow down fermentation.
5. Serve chilled or at room temperature.
Cooking Time: 24-48 hours (fermentation time)
Note: Cook taro roots according to your preference (steaming, boiling, or baking). Let them cool before mashing.
Fijian Lovo (Underground Oven Meal)
Experience the traditional Fijian way of cooking with this delicious lovo recipe, where a mouth-watering meal is cooked to perfection beneath the earth.
Ingredients:
– 1 kg beef or pork, cut into bite-sized pieces
– 2-3 potatoes, peeled and chopped
– 1 large onion, chopped
– 2-3 cloves garlic, minced
– 1 cup coconut milk
– Salt and pepper to taste
– Fresh herbs (optional)
Instructions:
1. Dig a hole about 30 cm deep and line it with banana leaves.
2. Place the meat pieces at the bottom of the hole, followed by the potatoes, onion, and garlic.
3. Pour in the coconut milk and season with salt and pepper to taste.
4. Cover the food with more banana leaves and soil, making sure everything is well-covered.
5. Light a fire on top of the lovo and let it cook for 2-3 hours or until the meat is tender.
Cooking Time: 2-3 hours
Samoan Panikeke (Coconut Pancakes)
Samoan Panikeke (Coconut Pancakes) – a sweet and tender breakfast treat infused with the rich flavor of coconut. These delicate pancakes are a staple in Samoan culture, often served with fresh fruit or syrup.
Ingredients:
– 2 cups all-purpose flour
– 1/2 cup grated coconut
– 1/4 teaspoon salt
– 1/4 teaspoon baking powder
– 1 cup milk
– 1 large egg
– 2 tablespoons sugar
– 2 tablespoons melted butter
Instructions:
1. In a large bowl, whisk together flour, grated coconut, salt, and baking powder.
2. In a separate bowl, whisk together milk, egg, sugar, and melted butter.
3. Pour the wet ingredients into the dry ingredients and stir until just combined (do not overmix).
4. Heat a non-stick pan or griddle over medium heat.
5. Drop 1/4 cupfuls of batter onto the pan and cook for 2-3 minutes on each side, or until golden brown.
6. Serve warm with your favorite toppings, such as fresh fruit, syrup, or whipped cream.
Cooking Time: 8-10 minutes per batch (depending on the number of pancakes)
Hawaiian Haupia (Coconut Pudding)
Haupia is a traditional Hawaiian dessert made with coconut milk, sugar, and cornstarch. This creamy pudding is often served at luaus and other celebrations.
Ingredients:
– 1 cup shredded coconut
– 1 cup coconut milk
– 1/2 cup sugar
– 2 tablespoons cornstarch
– 1/4 teaspoon salt
– 1/4 teaspoon vanilla extract
– 1/4 cup water
Instructions:
1. In a medium saucepan, combine shredded coconut, coconut milk, sugar, cornstarch, and salt.
2. Whisk until smooth, then cook over medium heat, stirring constantly, until the mixture thickens and comes to a boil.
3. Remove from heat and stir in vanilla extract.
4. Pour into individual serving cups or a large serving dish.
5. Refrigerate for at least 2 hours or overnight.
Cooking Time: 15-20 minutes
Tahitian Banana Po’e (Banana Pudding)
A classic Hawaiian dessert, Tahitian Banana Po’e (also known as Banana Pudding) is a creamy, sweet treat that’s perfect for warm weather gatherings. This recipe brings together ripe bananas, coconut milk, and a hint of vanilla to create a deliciously tropical dessert.
Ingredients:
– 4 ripe bananas, sliced
– 1 cup heavy cream
– 1/2 cup coconut milk
– 2 tablespoons granulated sugar
– 1/4 teaspoon kosher salt
– 1/2 teaspoon pure vanilla extract
Instructions:
1. In a medium saucepan, combine heavy cream, coconut milk, sugar, and salt. Heat over medium heat, stirring occasionally, until the mixture simmers.
2. Remove from heat and stir in vanilla extract.
3. Arrange banana slices in a 9×13-inch baking dish.
4. Pour the warm pudding mixture over the bananas.
5. Refrigerate for at least 30 minutes to allow the flavors to meld.
6. Serve chilled, garnished with additional sliced bananas if desired.
Cooking Time: 10-15 minutes (prep) + refrigeration time
Tongan Otai (Watermelon Drink)
In the tropical islands of Tonga, refreshing drinks like Otai are a staple on hot days. This sweet and revitalizing watermelon drink is perfect for quenching your thirst.
Ingredients:
– 3 cups cubed seedless watermelon
– 1 cup coconut milk
– 1/2 cup condensed milk
– Ice cubes
– Fresh mint leaves (optional)
Instructions:
1. In a blender, combine watermelon, coconut milk, and condensed milk.
2. Blend until smooth and creamy, stopping to scrape down the sides of the blender as needed.
3. Taste and adjust sweetness if desired.
4. Pour into glasses filled with ice.
5. Garnish with fresh mint leaves, if desired.
Cooking Time: 5 minutes
Enjoy your refreshing glass of Tongan Otai!
Maori Rewena Bread (Potato Bread)
Rewena bread, also known as potato bread, is a beloved traditional Maori recipe that has been passed down through generations. This rich and moist bread is made with mashed potatoes, flour, and a hint of salt, creating a delicious and satisfying treat.
Ingredients:
– 3 large potatoes, peeled and mashed
– 1 cup all-purpose flour
– 1/4 teaspoon salt
– 1/2 teaspoon baking powder
– 1/4 cup milk
– 1 large egg
Instructions:
1. Preheat oven to 375°F (190°C). Grease a 9×5-inch loaf pan.
2. In a large bowl, combine mashed potatoes, flour, salt, and baking powder. Mix well.
3. Add milk and egg to the potato mixture and mix until smooth.
4. Pour batter into prepared loaf pan and bake for 45-50 minutes or until a toothpick inserted comes out clean.
5. Remove from oven and let cool on wire rack before slicing.
Cooking Time: 45-50 minutes
Polynesian Chop Suey (Noodle Stir-Fry)
Polynesian Chop Suey Recipe
A flavorful and savory noodle stir-fry with a hint of tropical flair, Polynesian Chop Suey is a classic dish that’s sure to please.
Ingredients:
– 8 oz. noodles (such as soba or rice noodles)
– 2 tablespoons vegetable oil
– 1 onion, thinly sliced
– 2 cloves garlic, minced
– 1 cup mixed vegetables (bell peppers, carrots, and snap peas work well)
– 1 cup cooked chicken, diced
– 2 tablespoons soy sauce
– 1 tablespoon oyster sauce (optional)
– Salt and pepper to taste
– Chopped green onions and sesame seeds for garnish (optional)
Instructions:
1. Cook noodles according to package instructions and set aside.
2. Heat oil in a wok or large skillet over medium-high heat.
3. Add onion and garlic; stir-fry until onion is translucent.
4. Add mixed vegetables and cooked chicken; stir-fry for 2-3 minutes.
5. Add soy sauce, oyster sauce (if using), salt, and pepper; stir-fry to combine.
6. Combine cooked noodles with the stir-fry mixture; toss to coat.
7. Serve hot, garnished with green onions and sesame seeds if desired.
Cooking Time: 15-20 minutes
Summary
Discover the flavors of Polynesia with these authentic recipes! From Hawaiian Loco Moco to Fijian Kokoda, and from Tahitian Poisson Cru to Maori Hangi, this collection of dishes takes you on a culinary journey through the Pacific Islands. Try your hand at Poke Bowl with fresh Ahi tuna, Samoa Palusami’s coconut cream bundles, or Tongan Lu Pulu’s corned beef with taro leaves. Each recipe is carefully crafted to preserve traditional Polynesian flavors and techniques. Whether you’re looking for a new adventure in the kitchen or wanting to connect with your cultural heritage, these 18 exotic recipes are sure to satisfy your taste buds.