Protein Poke Bowl Recipe

Have you ever tried a poke bowl? Here's a poke bowl recipe that will tickle your taste buds while also being friendly to your post-surgery needs. Now, why is this meal perfect for you? Firstly, quinoa is full of protein which is good for muscle repair and muscle growth. Also, quinoa is high in fiber which helps you feel full longer and aids digestion. Fish or lean meat provide even more protein, avocado gives you good fats and the veggies are for even more vitamins and minerals. So, with this delicious bowl you know you’re nourishing your body with the good stuff.

Did you know…

That the poke bowl is founded in Hawai? In Hawaiian “poke” means cutting in pieces or slices. A poke bowl is based on finely sliced veggies and (raw) fish, which explain the name. Today it’s a popular dish and you can variety with all kinds of ingredients to your taste.

Ingredients for a Poke Bowl

For 4 servings

  • 375 grams of quinoa (ready-to-eat) or 275 grams of unprepared quinoa
  • 300 grams of smoked salmon, smoked chicken or shrimp (pre-prepared)
  • 2 tablespoons of soy sauce
  • 75 milliliters sushi vinegar
  • 1 tablespoon sesame oil
  • 1 tablespoon sesame seeds
  • 50 grams sliced red cabbage or beet
  • 50 grams carrots (julienne cut)
  • 100 grams edamame beans
  • ½ cucumber
  • 1 mango
  • 1 avocado
  • 50 grams of lettuce or spinach

What else you need

  • cutting board
  • knife
  • 4 bowls


How to make a Poke Bowl

  1. Cut the cucumber, mango, and avocado into cubes.
  2. Prepare the quinoa as instructed on the package or warm briefly in the oven if already pre-cooked.
  3. Sprinkle sushi vinegar and sesame oil over the quinoa and stir well.
  4. Divide the quinoa among bowls or bowls and let cool.
  5. Divide the veggies as toppings over the cooled quinoa. Then layer the smoked salmon, chicken, or shrimp on top. Create something pretty, as a poke bowl is also about looks.
  6. Garnish with sesame seeds and a dash of soy sauce. Voilà, your colorful poke bowl is ready!

Tip from our dietician Solenne

Traditionally, a poke bowl is served with raw fish such as salmon and tuna. Not a fan of raw fish or you can't tolerate it well? Go for chicken, shrimp, or other lean protein sources instead. Rather vegetarian? Then swap meat and fish for extra greens or tofu.

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