Poke Bowl

A great healthy, quick and easy mid-week meal that gets in your all important 5 A Day.

Serves: 2

INGREDIENTS 

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

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!

Recipe credit: The Happy Pear

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