Low FODMAP vegan poke bowl with tempeh
I have already shared a few poke bowl recipes on my blog, but I have never shared a recipe for a low FODMAP vegan poke bowl. Time to change that!
Because even though I love a poke bowl with fish, you don’t really need fish to make a tasty poke bowl. I made a delicious poke bowl with marinated tempeh!
I baked the tempeh for this recipe in the oven. That makes it nice and crunchy and that is very tasty! I made a simple marinade for the tempeh with soy sauce, sesame oil and sesame seeds.
For the rice, I used sushi rice because I like that most in a poke bowl. But if you don’t have any sushi rice, you can also just normal white rice or brown rice.
I finished the dish with my favourite poke bowl vegetables: carrot, cucumber, bell pepper, edamame beans and avocado. Avocado is limited low FODMAP: 1/8 avocado per person is low FODMAP.
If you have tested avocado and know that you tolerate sorbitol well, you can use a little more. You can add any other low FODMAP veggies that you like. This is a perfect dish for using up any leftover veggies!
Low FODMAP vegan poke bowl with tempeh
- Total Time: 40 min
- Servings: 2 1x
- Diet: Gluten Free
Description
A low FODMAP vegan poke bowl with tempeh from the oven and a lot of veggies! Easy to make and super tasty! Gluten-free and lactose-free
Ingredients
- 160 g (5.6 oz) sushi rice
- 160 g (5.6 oz) tempeh
- 1 tbsp rice vinegar
- 200 g (7 oz) cucumber
- 1 green bell pepper*
- 1/2 medium-sized carrot
- 1/4 avocado**
- 100 g (3.5 oz) edamame beans
For the marinade
- 3 tbsp soy sauce (use gluten-free soy sauce if you have to eat strictly gluten-free, for the low FODMAP diet this is not necessary)
- 1 tbsp sesame oil
- 1 tsp sesame seeds
Instructions
- Cut the tempeh into small cubes. Mix the ingredients for the marinade in a bowl and add the tempeh. Stir together and leave to marinate in the fridge for 20 minutes.
- Pre-heat the oven to 200 degrees Celsius (390 F). Bake the tempeh in the oven for 20 minutes. Flip the tempeh over half way during the baking time.
- Boil the sushi rice according to the instructions on the package. Drain and stir the rice vinegar in. Divide over two bowls.
- Cut the cucumber and bell pepper into strips and grate the carrot. Cut the avocado into cubes.
- Divide the vegetables over the rice in the bowl. Put the tempeh on top. Sprinkle with some sesame seeds.
- Serve with extra soy sauce and optionally wasabi on the side.
Notes
*Bell pepper has been retested in 2022. Red bell pepper is low FODMAP up to 43 gram and green bell pepper is low FODMAP up to 75 gram per serving. If you are still in the elimination phase, I advise using green bell pepper.
**1/8 avocado per person is low FODMAP. If you tolerate sorbitol well, you can use a little more. I would then add 1/4 to 1/2 avocado per person.
- Prep Time: 20 min
- Cook Time: 20 min
- Category: Dinner
- Method: Oven
- Cuisine: Hawaiian
Nutrition
- Serving Size: 1 serving (1/2 of the recipe)
- Calories: 620
- Fat: 20
- Carbohydrates: 80
- Fiber: 7
- Protein: 24
Together we go for a calm belly!
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1 Comment
very nice food. thank you for the recipe