Quinoa & Rice Poke Bowl

Emma our nutritionist at The Herbal Dispensary has put together a delicious recipe that’s easy to prepare and ensures you’re eating healthy meals through this hectic time!

Prepping simple nutritious meals can be the key to relieving some of that end of year stress and pressure you might be carrying. It’s also a great way to save money, lower your food wastage and allows you to take control of your nutrient intake and portion sizes.

See below the ingredients and method used to create this quick and easy meal prep.


(serves 4)

½ cup brown rice

½ cup quinoa

½ cup coriander

1 400ml can of organic black beans

2 cups leafy greens (I used kale & chicory greens)

1 avocado (sliced – drizzle with lemon to preserve)

1 carrot (grated)

1 lemon (squeeze ½ over rice & quinoa mix)

¼ red cabbage (thinly sliced)

⅓ cup extra virgin olive oil (EVVO)

2 tbsp sunflower seeds

salt & pepper





soak rice and quinoa for 5 minutes before cooking on the stove or pressure cooker


once cooked, add coriander, ¼ cup of EVOO, squeeze lemon juice, salt & pepper and mix together

drain and rinse black beans before cooking on the stove for 3-4 minutes

prepare all other ingredients

combine cabbage and carrot and a drizzle of EVOO

combine and massage kale and chicory greens and a drizzle of EVOO

evenly distribute all ingredients in the containers

sprinkle sunflower seeds

add salt & pepper to taste


*lemon juice helps to stop avocado browning quickly, option to add avocado fresh each day if you prefer

Emma is our nutritionist at The Herbal Dispensary with her own established online practice https://www.xanadunutrition.com.au/