Poke Bowl with Chickpeas & Pineapple
A cold poke bowl with 24 grams of fiber and ten minutes of assembly. Chickpeas do the heavy lifting — 168 grams straight from the can, rinsed and drained. Frozen pineapple thaws just enough to go soft and sweet against the earthy legumes.
The rest is raw: grated carrot, halved cherry tomatoes, avocado cubes, sliced cucumber, and a handful of mixed greens. The dressing is mayonnaise stirred with Sriracha — two ingredients, ten seconds, done.
No rice, no fish, no grain base. A plant-forward bowl at 611 calories where the carbs come from chickpeas and fruit rather than refined starch.
A cold poke bowl with 24 grams of fiber and ten minutes of assembly. Chickpeas do the heavy lifting — 168 grams straight from the can, rinsed and drained. Frozen pineapple thaws just enough to go soft and sweet against the earthy legumes.
The rest is raw: grated carrot, halved cherry tomatoes, avocado cubes, sliced cucumber, and a handful of mixed greens. The dressing is mayonnaise stirred with Sriracha — two ingredients, ten seconds, done.
No rice, no fish, no grain base. A plant-forward bowl at 611 calories where the carbs come from chickpeas and fruit rather than refined starch.
Ingredients
- pineapple chunks (frozen) 4 oz
- chickpeas 6 oz
- carrot 1
- cherry tomatoes 8
- avocado 0.5
- cucumber 0.5
- mixed salad 1 handful
- mayonnaise 1.5 tbsp
- Sriracha sauce 1.5 tsp
Method
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Remove the pineapple chunks from the freezer and let them thaw.
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Rinse the chickpeas in a colander and let them drain.
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Wash the carrot and grate it. Halve the cherry tomatoes. Cut the avocado flesh into cubes. Slice the cucumber.
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Put the lettuce in a bowl. Add the chickpeas, pineapple, carrot, tomatoes, avocado and cucumber on top. Season with pepper and salt to taste.
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Make a spicy dressing from the mayonnaise and the Sriracha. Serve it with the poke bowl.
Grate the carrot on the coarse side of the grater. Fine shreds go soft the moment the dressing touches them — coarse ribbons hold their crunch through the whole bowl.
Half an avocado next to a raw grated carrot changes what your body extracts from the meal. A crossover trial measured beta-carotene absorption from a salad eaten with and without avocado — the version with avocado showed a 6.6-fold increase. The monounsaturated fat dissolves the carotenoids and shuttles them through the gut lining. Since the carrot here is raw and grated, the beta-carotene structure is still intact.
Behind this recipe
Is 17 grams of protein enough for a meal?
17 grams is below the 25–40 gram range most protein-per-meal research examines for muscle protein synthesis. If this bowl is your full lunch, adding a boiled egg, a side of Greek yogurt, or extra chickpeas brings the total closer to that range. As a lighter meal or part of a larger spread, 17 grams is plenty.
Where does the 24 grams of fiber come from?
Mostly the chickpeas. 168 grams of chickpeas delivers roughly 13 grams of fiber on its own — more than half the bowl's total. The avocado adds around 5 grams, and the carrot, tomatoes, cucumber, and salad greens contribute the rest.
Can I use fresh pineapple instead of frozen?
Yes. Fresh pineapple works the same way — you skip the thawing step entirely. Frozen chunks are convenient (always available, pre-cut, often cheaper) and they chill the bowl as they thaw, which keeps the avocado from browning as quickly.
