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Grilled Mango Gut Boosting Bowl

Welcome to your new go-to summer bowl: sweet, savoury, tangy and loaded with nutrients. This Grilled Mango Gut Boosting Bowl is as vibrant as it is nourishing, featuring juicy grilled mango, crispy tofu feta, and a colourful medley of kale, cabbage, edamame, and kimchi, all tossed over fluffy quinoa. Topped with a zesty sweet basil lime dressing and packed with fresh herbs, it’s the kind of bowl that makes healthy eating something to look forward to.

Perfect for lunch, dinner, or meal prep, this bowl brings the heat, crunch, and brightness in every bite. Whether you're enjoying it fresh off the grill or chilled from the fridge, it’s a satisfying, high-protein meal that’s anything but boring.

Nutritional Benefits

This bowl is designed with your gut and overall wellness in mind:

  1. High in Plant-Based Protein: With edamame, tofu, and quinoa, each bowl delivers roughly 30g of protein to help keep you full and fuelled.
  2. Packed with Fibre: Offering around 15g of fibre per serving to support digestion and stable energy.
  3. Diverse Plant Intake: Featuring 15 different plant foods to help feed your gut microbiome and promote long-term health.
  4. Fermented Goodness: Kimchi adds probiotics to help improve digestion and support immune function.
  5. Rich in Antioxidants: Colourful veggies, herbs, and mango provide vitamins A, C, and E to help fight inflammation and keep your skin glowing.
Prep Time 30 mins
Total Time 30 mins
Courses:
Difficulty: Beginner
Servings: 1
Description

This Gut Boosting Grilled Mango bowl is not only protein packed but also has 15 different plant types to help meet your weekly plant goals. The sweet basil lime dressing is perfectly sweet and zesty!

Ingredients
    SALAD
  • 1 cup cooked quinoa (cooked in vegetable broth instead of water)
  • 1 mango (peeled and thick sliced)
  • 1 tsp coconut oil
  • 1/2 cup edamame (mixed with kimchi brine)
  • 1/2 cup fresh kale chopped (then massaged with lemon juice, drizzle of olive oil and salt)
  • 1 tbsp roasted sunflower seeds
  • 2 tbsp fresh mint chopped
  • 1/4 cup chopped purple cabbage
  • 1/2 cup harissa tofu feta* (see instructions below)
  • 2 tbsp kimchi
  • 1/4 cup cucumber diced (mixed with kimchi brine)
  • 1/2 jalapeño- sliced (more if you want more spice)
  • Optional- 1/2 cup baby spinachaand 1/2 avocado diced
    • * HARISSA TOFU FETA
  • 200 g firm or extra firm tofu cut into cubes of desired size (can also use frozen thawed tofu)
  • 1 tbsp harissa paste
  • 1 tsp dried oregano
  • 1 tbsp nutritional yeast
  • 1 tbsp extra virgin olive oil
  • Zest of 1 lemon
  • 1/4 tsp asafoetida (hing) powder
  • 1 tsp fresh dill
  • 1 tbsp lemon juice
  • Salt and pepper to taste
    • SWEET BASIL LIME DRESSING
  • 1/2 tsp asafoetida (hing) powder
  • Zest of one lime
  • 1 small lime juiced
  • 2 tbsp nutritional yeast
  • 1/3 cup packed fresh basil
  • 1/2 tsp dried thyme
  • 1 1/2 tbsp maple syrup (or honey for non-vegan version)
  • 1/4 cup extra virgin olive oil
  • Salt and pepper to taste
Instructions
  1. 1

    Preheat a cast iron skillet over medium heat and add a small amount of coconut oil. If the mango is slightly underripe or tart, sprinkle with a touch of sugar to enhance caramelization. Grill the mango slices for 2–3 minutes per side, or until lightly browned and fragrant. Set aside.

  2. 2

    Cook the quinoa according to the package instructions, substituting vegetable broth for water to add extra flavour. While the quinoa cooks, prepare the remaining components.

  3. 3

    If using frozen edamame, steam or microwave for 2 minutes until warmed through. Toss the edamame with 1 tablespoon of kimchi brine. In a separate bowl, combine the chopped cucumber with another tablespoon of kimchi brine to lightly pickle. Chop the cabbage, jalapeno and mint. 

  4. 4

    Place chopped kale in a bowl and drizzle with a small amount of lemon juice, olive oil, and a pinch of salt. Massage with your hands for 1–2 minutes, or until the leaves become tender and vibrant green.

  5. 5

    Add all tofu feta ingredients to a jar or container with a lid. Shake well until the tofu is evenly coated and set aside to marinate.

  6. 6

    Place all salad dressing ingredients in a blender and blend until smooth and creamy. Adjust seasoning to taste.

  7. 7

    In a large bowl, combine the cooked quinoa, massaged kale, seasoned edamame, pickled cucumber,  grilled mango and tofu feta. Top with sunflower seeds, mint, chopped purple cabbage, jalapeno, kimchi and optional avocado and spinach.  Then generously drizzle the dressing. 

  8. 8

    Serve immediately or store in airtight containers in the fridge for up to 3 days for a nutrient-packed meal prep option.

Keywords: mango, salad, gut, summer bowl
Read it online: https://makeitbrunch.com/recipe/grilled-mango-gut-boosting-bowl/