A great healthy, quick and easy mid-week meal that gets in your all important 5 A Day.
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 spring onions
1 tbsp soy sauce
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
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.
Recipe credit: The Happy Pear