Fruit and Vegetable illustration

Poke Bowl

A poke bowl originates from the caribbean and has become very popular in recent years with the rise of interest in bowl style food. It is wonderfully colourful and combines many textures and flavour profiles to bring a really delicious and healthy meal.

Takes 15 minutes

Serves 2


  • 200 g cooked brown rice or quinoa
  • 70 g Tempeh/Tofu or mushrooms
  • ½ a small red chilli
  • 1 small clove garlic
  • Small piece fresh ginger
  • 2 scallions/ spring onions
  • 1 tbsp Tamari
  • 35 g frozen edamame beans or peas
  • 1 small carrot
  • 1 ripe avocado
  • ½ a fresh mango
  • Garnish;
  • Toasted Sesame seeds
  • 1 limes or ½ a lemon


  • Method:
  • Cook rice or quinoa according to pack instructions or simply use a precooked pack from the supermarket.
  • Boil the kettle and pour into a bowl to cover and thaw the frozen edamame/peas.
  • Chop the tempeh/tofu or mushrooms into bite size pieces. Finely chop the garlic, scallions, ginger and chilli (removing the seeds from chilli before chopping if you prefer less heat).
  • Heat a medium size non stick pan over high heat. Once hot add the garlic, ginger, chilli and scallion to the pan, reduce the heat to medium and cook for 3 minutes, stirring occasionally. Add the Tempeh/Tofu or mushrooms and cook for 3-4 minutes, add the tamari and cook for a further 1 minute until the tamari has completely reduced. Ensure to keep the tempeh/ tofu moving so that it cooks on all sides. Set aside.
  • Carefully cut the avocado in half, remove the stone and scoop the avocado from the skin onto a board, slice to desired thickness.
  • Peel and dice the mango
  • Peel the carrot, then using the peeler, peel into long thin strips. Drain the edamame/peas.
  • To build your Poke bowl, divide the rice/quinoa between the 2 bowls, do the same with Tempeh/Tofu or mushrooms, leaving enough room to display nicely all your other components. Add the avocado, carrots, edamame/peas, mango between the bowls and garnish with a sprinkle of toasted sesame seeds, and fresh lime or lemon juice. Enjoy!
  • Beat the bloat: replace the garlic with the green part of 1 spring onion.


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