COOK

Remarkable Food For Your Freezer

Wholefood Bowl

Wholefood Bowl MicrowaveableOnlySuitable for VegetariansDairy Free Meals

Edamame beans and butternut squash with pearl barley, black rice and quinoa, in a turmeric and cashew dressing with almonds and pomegranate seeds.

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Tell Me More

  • A delicious, hearty, and vegan-friendly option
  • Like all of our Pots for One, this is a full meal in itself that clocks in under 400 calories and is less than a third of your daily Reference Intake (RI) in sugar, salt, fat and saturated fat
  • Cooks from frozen in the microwave in minutes

Try It With:

  • Try it with some grilled halloumi or as side dish, with either pan-fried white fish, some grilled chicken, or in a flatbread with some sliced grilled lamb and a dollop of plain yoghurt

Other meals under 400 calories:

  • All of our Pots for One have fewer than 400 calories, but we have other meals in this category. However, unlike the Pots, you will want to add your own veg and possibly some carbs like rice or potatoes, which may sneak them over the 400 mark (which shouldn’t be a problem for your main meal of the day). Explore the range here.

*This recipe is made with ingredients most vegans would approve of and is part of our growing range of vegan-friendly dishes. Although we can't claim official vegan certification (as we don't have a designated area in the COOK Kitchen), we know plenty of vegans who would happily eat it.

Nutrition

Typical Values Per 100g Per Portion
Energy (kJ)556 1,640
Energy (cal)132 389
Protein (g)5.2 15.5
Carbohydrate (g)22.4 66.1
of which: sugars (g)0.8 2.4
Fat (g)3.6 10.6
of which are saturates (g)0.5 1.5
Fibre (g)5.2 15.3
Sodium (g)0.14 0.41
Salt (g)0.35 1.025

Please Note: The details above are correct as of 23 August 2019 but as we are constantly improving our recipes it is essential to check the label on the packaging.

Ingredients

AT COOK WE USE THE SAME INGREDIENTS YOU WOULD USE AT HOME.

We never put additives or preservatives into our food. We do occasionally use kitchen cupboard ingredients that include some additives in their sub-ingredients (for example Worcestershire Sauce used in our Spaghetti Bolognese, which contains Tamarind Extract). If you’d like to find out more about our ingredients, click here

Butternut Squash (14%), Pearl Barley (13%), Cauliflower, Peas, Edamame Beans (10%) [Soya], Nanjing Rice (10%), Quinoa (10%), Water, Lemon Juice, Pomegranate (3%), Cashew Nuts (2%), Almonds, Sesame Seeds, Sesame Oil [Soya], Salt, Turmeric, White Pepper, Cayenne Pepper,

Cashew Butter contains: Cashew Nuts, Sunflower Oil. Sesame Oil contains: Soya Oil, Sesame Oil.

Please Note: The details above are correct as of 23 August 2019 but as we are constantly improving our recipes it is essential to check the label on the packaging.

Cooking Instructions

At our kitchen, we prepare food by hand using the same ingredients and techniques you would at home. We then freeze our meals at -35°C so it tastes freshly made when you cook it at home (no nasty additives or preservatives required). Most of our food can be heated from frozen (sometimes in minutes in your microwave). Check the instructions below.

These cooking instructions are only a guide. Your appliance may have a personality of its own (or a different power rating). Please adjust accordingly.

1 portion

*MICROWAVE ONLY*
COOK FROM FROZEN

Microwave:

Remove sleeve, pierce film. Place on microwaveable plate. Cook on full power.
850W
3 mins > stir gently & re-cover > 3 min
Allow to stand for 1 min and ensure food is piping hot before serving.

Extra Warnings:

Steam may be released when removing film lid. Whilst every effort has been made to remove any traces of shell some may remain. This product may contain traces of peanuts.

Please Note: The details above are correct as of 23 August 2019 but as we are constantly improving our recipes it is essential to check the label on the packaging.

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