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Edamame Vegetarian Poke Bowl – A Blissful Bowl!

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A vegetarian poke bowl is in the centre of the image, alongside a pair of chopsticks, another bowl visible in the top corner | Hurry The Food Up

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.

The ingredients for a vegetarian poke bowl are laid out, including edamame beans, mango, avocado, cucumber and rice | Hurry The Food Up

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.

A bowl of edamame beans tossed in soy sauce. An avocado in two halves is in the right hand corner of the image | Hurry The Food Up

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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.

An edamame vegetarian poke bowl with a pair of chopsticks next to it. The bowl is drizzled in creamy dressing | Hurry The Food Up

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!

A birds eye view of an edamame vegetarian poke bowl, with a pair of chopsticks and a glass of water on either side | Hurry The Food Up
Edamame Vegetarian Poke Bowl
5 from 2 votes
Love the idea of poke, but not a fan of fish? Our edamame bean vegetarian poke bowl is the dish for you! Try it now!
Cuisine:American, Asian, Hawaiian
Prep Time:10 minutes
Cook Time:20 minutes
Total Time:30 minutes
Servings:2 servings
Calories:549kcal
Author: Abril Macías

Ingredients

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, 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

After another healthy bowl recipe? Try one of these!
Sweet and Tangy Vegan Buddha Bowl
Smokey and Protein Packed Tofu and Hummus Bowl
Crispy and Hearty Potato & Lentil Buddha Bowl
Spicy and Zesty Black Bean Burrito Bowl
Something Sweet? 8 Açai Bowls

Nutrition

Nutrition Facts
Edamame Vegetarian Poke Bowl
Amount per Serving
Calories
549
% Daily Value*
Fat
 
22
g
34
%
Saturated Fat
 
3
g
19
%
Trans Fat
 
1
g
Polyunsaturated Fat
 
8
g
Monounsaturated Fat
 
9
g
Cholesterol
 
2
mg
1
%
Sodium
 
617
mg
27
%
Potassium
 
1153
mg
33
%
Carbohydrates
 
70
g
23
%
Fiber
 
14
g
58
%
Sugar
 
14
g
16
%
Protein
 
23
g
46
%
Vitamin A
 
634
IU
13
%
Vitamin C
 
31
mg
38
%
Calcium
 
140
mg
14
%
Iron
 
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.
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