Mango and pineapple vegan poke with white rice

50 min
Vegan Suitable for vegans
Type of dish: Rices
Temperature: Room temperature
Ingredients for 5 portions
Ingredients for portions/units
Courgette 0.4 kg
Avocado 0.25 kg
Lemon 0.05 kg
Table salt 1.0 g
Ground white pepper 0.25 g
Salad tomato 0.3 kg
Carrots 0.225 kg
Pineapple 0.625 kg
Mango 0.3 kg
Rice 0.5 kg
Cebolla crujiente 0.05 kg
Soya sauce 0.05 l
  • Cook the rice English style.
  • Peel the pineapple and mango and then cut into 1 cm cubes.

Chop the vegetables:

  • Courgette into strips and then scald.
  • Tomato into 1 cm cubes.
  • Peel the avocado and cut into half-moons, then season with lemon juice, salt and white pepper.
  • Peel the carrot and then grate or cut into spirals.


  • Place the rice in a bowl.
  • Place the rest of the ingredients on top.
  • Sprinkle over some dried onion on top.
  • Season the poke with a sauce of your choice.
Nutritional information (1 portion)
Fiber 5.75 g
Saturates 2.87 g
Monounsaturated fatty acids 3.51 g
Polyunsaturated fatty acids 0.89 g
Cholesterol 0.0 mg
Calcium 68.5 mg
Iron 2.37 mg
Zinc 15.28 mg
Vitamin A 551.74 ug
Vitamin C 67.33 g
Folic acid 72.99 ug
Salt (Sodium) 1922.08 mg
Sugars 24.09 g
The data is merely a guide and should not be used for medical purposes. Those responsible for the web disclaims any responsibility.