Edamame Vegetarian Poke Bowl – A Blissful Bowl!
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I came across this particular bowl when visiting the North German coast. Enjoying the bowl so much I described what I’d eaten to Abril, our recipe developer.
She took the ingredients and made them healthier, got rid of unnecessary oil but kept all the flavour. This vegetarian poke bowl is the result.
But what is a poke bowl? Poke literally means ‘to slice’ or ‘to chop’ in Hawaiian, and traditional poke usually consists of cubed raw fish served with seaweed and other condiments. The whole concept began with Hawaiian fishermen seasoning and eating the cut offs of their catch as a snack!
‘Poke bowls’ as you might be familiar with them are a modernised version that has gained popularity since 2012. Instead of everything being mixed together like traditional poke, in modern poke the ingredients are grouped stylishly, similar to buddha bowls or smoothie bowls!
Poke bowl ingredients have also been heavily influenced by Japanese and other Asian cuisines. Poke bowl sauce often includes soy sauce, sesame oil and ginger.
How to make a vegetarian poke bowl
Our vegetarian poke bowl has a base of sushi rice, layered with edamame beans, homemade beetroot pickle, sliced avocado, mango and cucumber.
We’ve included the ingredients for a creamy sesame sauce, made out of yoghurt and mayo, to be drizzled over the top. Finish off your homemade poke bowl with a sprinkling of sesame seeds!
One serving contains 549 calories, including 23g protein and 14g fibre. That’s a solid meal that will keep you full for hours.
The protein comes mainly from the edamame beans and yoghurt, while the fibre comes from all the fresh veggies!
If you fancy another rice bowl recipe, we’ve got a mediterranean rice bowl loaded with tangy feta, olives and hummus. Or learn how to make a Mexican inspired burrito bowl.
Subscribe to get our FREE 7-Day Vegetarian High Protein Meal Plan for Weight Loss
Edamame for your tummy!
Edamame beans are actually just boiled green soybeans! They are powerful little things. Just a small portion packs a punch of protein, fibre and other goodies.
Our vegetarian poke bowl has a generous helping of edamame, to make sure it is a super healthy poke bowl recipe.
In a 5oz portion of edamame beans, as per this recipe, you will consume 14g of protein, 7g fibre and a third of your daily vitamin C intake.
Edamame beans also contain all 9 essential amino acids, which can be hard to come by in plant-based foods – so any vegans out there, this one’s for you!
They are full of folate, which reduces risk of heart disease, Vitamin K, which helps maintain a healthy metabolism, and calcium, which as we all know, is important for bone health.
There are a lot of myths surrounding soy, particularly its supposed hormonal impact – but we are happy to say that scientific studies have largely debunked those myths!
Edamame beans are also a great low fat snack , thanks in large part to their high fibre and low fat content, which makes them filling while being relatively low in calories.
In fact this vegetarian poke bowl is overall a fab addition to any weight loss meal plan. It’s filling and healthy, with enough calories to provide a full meal within a 1500 calorie a day allowance.
1500 calories a day is the amount we usually recommend in our weight loss courses, as it is enough to keep you energised, but with a slim deficit that will allow you to consistently and healthily shed pounds.
Meal prep and alternative ingredients!
- To make this a vegan poke bowl, all you have to do is swap out the yoghurt and mayo for vegan alternatives, and you’re off to the races!
- What’s more, it’s already gluten-free so no need to worry about that, if you are coeliac or gluten-intolerant.
- If you want to prep this in advance, make up a big batch of sushi rice and beetroot pickle to keep in the fridge, then just be sure you have the rest of the ingredients to hand!
- If you’re struggling to find certain ingredients like mirin and sushi rice, you are most likely to find them in Asian supermarkets. If you still can’t access them, you can use any rice instead of sushi rice and you can sub mirin for ½ tbsp rice vinegar mixed with ½ tsp sugar.
- Frozen edamame beans are great as they’re easy to store, cook, and don’t need to be peeled!
We hope you enjoy!
Ingredients
- ½ cup sushi rice
- 10 oz edamame (soy beans) (pre-cooked, frozen)
- 1 tsp vegetable oil
- ¼ tsp chili flakes
- 1 tbsp soy sauce
- 3 oz beetroot, pre-cooked (sliced)
- ½ tbsp rice vinegar
- ½ tbsp mirin
- 2 tbsp low fat Greek Yogurt (also vegan versions available)
- ½ tbsp mayonnaise
- ½ tsp sesame oil
- ½ cup mango (diced)
- ½ avocado (sliced)
- ½ tsp sesame seeds
- ½ persian cucumber (small, sliced)
Instructions
- Cook sushi rice according to package instructions.½ cup sushi rice
- In a small bowl add the thinly sliced beets, mirin, rice vinegar and ¼ tsp salt. Mix and rest until needed.3 oz beetroot, pre-cooked, ½ tbsp mirin, ½ tbsp rice vinegar
- In a pot of salted water cook edamame for about 5-6 minutes. Remove the pods and season edamame peas with vegetable oil, chili flakes, soy sauce and ¼ tsp salt. Try it and add black pepper and extra salt (if needed) per taste. Rest until needed.10 oz edamame (soy beans), 1 tsp vegetable oil, ¼ tsp chili flakes, 1 tbsp soy sauce
- In a small bowl mix yogurt, mayo, sesame oil and ¼ tsp salt. Rest until needed.2 tbsp low fat Greek Yogurt, ½ tbsp mayonnaise, ½ tsp sesame oil
- Serve poke bowl, laying the rice as the base and topping with edamame, beets, diced mango, sliced avocado, sliced cucumber. Sprinkle sesame seeds on top and creamy sesame sauce.½ cup mango, ½ avocado, ½ persian cucumber, ½ tsp sesame seeds
NOTES
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Nutrition
Dave Bell
I’m not a foodie, although I do love eating. I believe food should serve us and our goals, not hinder. Taking control and responsibility for what I eat is important to me. Lots of veggie protein is my way forward.
Abril Macías
Creator of this wonderful recipe!
I am a culinary creator and food photographer from Quito, Ecuador. I have a Master’s degree in New Food Thinking and a Bachelor’s degree in Gastronomy, my expertise lies in crafting and capturing creative dishes. Collaborating with websites and blogs worldwide, I develop recipes and bring them to life through captivating photographs.
I dedicate my work in the kitchen and through the lens to explore food from different backgrounds, origins and diets. I would describe my style as “comfort food with a twist”. My goal is to create recipes that are homely, yet attractive, delicious and have something different and exiting to them.
This article has been medically reviewed by James LeBaigue MSc Learn More
James LeBaigue MSc
James has a Masters Degree in Sport and Exercise Nutrition, as well as an Advanced Diploma in Human Nutrition.
He loves combining his scientific knowledge along with food in the real world, and these recipes are the result.
He’s on top of all the latest evidence and guidelines to make sure our nutrition advice on the website is as accurate as it can be.
By day he works as an Advanced Clinical Practitioner in a busy NHS GP Practice.
Each recipe is tested and then eaten (much to James’ delight), many times before it is deemed worthy to be published. Bon appetit!
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