A vibrant, Caribbean-inspired poke bowl, combining various textures and flavours for a healthy and delicious meal. With a base of brown rice or quinoa, fresh vegetables, and protein-packed tempeh or tofu, this bowl is an excellent choice for a nutritious meal.
Takes 15 minutesminutes
Serves 2
Ingredients
200gcooked brown rice or quinoa
70gtempehtofu, or mushrooms
½small red chilliseeds removed for less heat, if preferred
1small clove garlic
Small piece of fresh ginger
2scallions/spring onions
1tbsptamari
35gfrozen edamame or peas
1small carrot
1ripe avocado
½fresh mango
For garnish:
Toasted sesame seeds
1lime or ½ a lemon
Instructions
Cook Rice/Quinoa:Cook the brown rice or quinoa according to the package instructions, or use a pre-cooked pack for convenience.
Thaw Edamame/Peas:Boil the kettle and pour the hot water into a bowl, covering the frozen edamame or peas to thaw.
Prepare Ingredients:Chop the tempeh, tofu, or mushrooms into bite-sized pieces.Finely chop the garlic, ginger, and scallions.Slice the red chilli, removing the seeds if you prefer less heat.
Cook Tempeh/Tofu or Mushrooms:Heat a medium-sized non-stick pan over high heat. Once hot, add the garlic, ginger, chilli, and scallions. Reduce the heat to medium and cook for 3 minutes, stirring occasionally.Add the tempeh, tofu, or mushrooms and cook for 3-4 minutes, stirring regularly.Add the tamari and cook for another minute until it reduces completely. Ensure the tempeh/tofu cooks on all sides. Remove from the heat and set aside.
Prepare Toppings:Cut the avocado in half, remove the stone, scoop out the flesh, and slice it to your desired thickness.Peel and dice the mango.Peel the carrot, then use a peeler to create long, thin strips. Drain the edamame/peas.
Assemble the Poke Bowl:Divide the rice or quinoa between two bowls.Add the tempeh, tofu, or mushrooms to each bowl, leaving room for the other ingredients.Arrange the avocado, carrot strips, edamame/peas, and mango evenly between the bowls.Garnish with toasted sesame seeds and a squeeze of lime or lemon juice.
Serve and Enjoy:Serve immediately and enjoy your colourful, flavour-packed poke bowl!
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