Gluten-free

Tasty and healthy Korean-style meat or vegan rice bowl (It’s Bibimbap-like)

Bibimbap

I love Bibimbap (a Korean rice bowl). I’m unfortunately now allergic to some of the ingredients and can’t eat it anymore without modifications. I learned how to make a modified version that I enjoy, but I can’t really call it Bibimbap. I can’t eat eggs, and I have to be really careful with seaweed, so I leave those main ingredients out.  It tastes similar enough to make me happy though.

The health benefits of one of the ingredients in this dish include weight management, boosting immunity, and helping with asthma and rheumatoid arthritis.

Listed below the recipe are the full health benefits and nutritional value.

Korean-style meat or vegan rice bowl recipe

Makes: 4 servings
Total time: 20-40 minutes, cook time: 10-20 minutes, prep time: 15 minutes (if marinating, add in sitting time for the marinade)

Ingredients

  • 1.5 cups rice (sushi, short-grained or brown)
  • 1 pound of sirloin beef, or boneless, skinless chicken breasts or 1 package of extra-firm tofu, I use Sunrise brand because it’s GMO-free
  • 2 tablespoons gluten-free soy sauce, I use San-J brand because it’s gluten-free and GMO-free
  • 1 teaspoon sesame oil
  • 1 teaspoon grated fresh ginger
  • 2 garlic cloves, minced
  • 1 tablespoon brown sugar
  • 1 tablespoon sunflower oil
  • 1/2 white or yellow onion, diced
  • 1 cup of diced carrots
  • 3 cups of vegetables, sliced (I use a variation of carrots, bell peppers and/or zucchini)
  • 1 cup of spinach leaves
  • 1 cup of shitake mushrooms
  • Salt and pepper to taste
  • Optional: 1 cup of bean sprouts

For the Bibimbap sauce

Bibimbap Sauce

  • 2 tablespoons of chili paste
  • 1 tablespoon of sesame oil
  • 1 tablespoon brown sugar
  • 2 tablespoons of water
  • 1 tablespoon sesame seeds
  • 1.5 teaspoons apple cider vinegar
  • 2 teaspoons minced garlic

Directions for beef or chicken

Bibimbap Chicken

Chicken and vegetables cooked before going on the rice

Steps 1 and 3 can be done ahead of time.

  1. Cook the rice according to package instructions.
  2. Cut the beef or chicken into small cubes or slices.
  3. Blend the sauce in a blender.
  4. In a large bowl, combine the soy sauce, sesame oil, ginger, garlic and brown sugar. Add the beef and toss to coat. Let marinate for a minimum of 1 hour, up to 24 hours.
  5. Heat a large sauté pan or wok over medium heat. When hot, swirl in the oil. Add the onions and sauté for 1 minute.
    1. Beef: Add the beef, tossing with the onions for about 3-5 minutes (depending on how well you like your beef cooked).
    2. Chicken: Add the chicken, tossing with the onions for about 15-18 minutes until cooked (depending on how small you cubed the chicken).
  1. Add in the carrots and broccoli and toss. Cook for 1-2 minutes. Toss in the spinach and cook for an additional minute. Sprinkle with sesame seeds and add the sauce. Serve with rice.
Bibimbap Beef

Beef Bibimbap finished

Directions for tofu

bibimbap-tofu-vegan.jpg

Tofu Bibimbap with the sauce mixed in

Steps 1 and 3 can be done ahead of time.

  1. Cook the rice according to package instructions.
  2. For the tofu: Cut the tofu into small cubes or slices.
  3. Blend the sauce in a blender.
  4. In a large bowl, combine the soy sauce, sesame oil, ginger, garlic and brown sugar. Add the tofu and toss to coat. Let marinate for a minimum of 5 minutes while you prep the vegetables. Steps 1 and 2 can be done ahead of time.
  5. Heat a large sauté pan or wok over medium heat. When hot, swirl in the oil. Add the onions and sauté for 1 minute. Add the tofu, tossing with the onions for about 3 minutes.
  6. Add in the carrots and broccoli and toss. Cook for 1-2 minutes. Toss in the spinach and cook for an additional minute. Sprinkle with sesame seeds and add the sauce. Serve with rice.

Approximate nutritional information for 1 serving (Based on brands and amounts used in the recipe)

Sliced Bell Peppers - Diagonal

Beef

  • Calories: 575 g
  • Fat: 25 g
  • Carbs: 50 g
  • Protein: 40 g

Chicken

  • Calories: 490 g
  • Fat: 18 g
  • Carbs: 50 g
  • Protein: 32 g

Tofu

  • Calories: 421 g
  • Fat: 15 g
  • Carbs: 48 g
  • Protein: 18 g

Some health benefits

onion-and-garlic

  • Carrots: Promote eye and heart health, better digestion and skin, and protect teeth and gums.
  • Garlic: improves blood pressure, cholesterol, and immunity, and helps reduce stress.
  • Spinach: Supports healthy skin, hair and bones, as well as healthy digestion and a reduced risk of heart disease.
  • Ginger: Helps nausea and digestion, boosts immunity and aids with pain and weight management.
  • Mushrooms: Help with weight management and to boost immunity, and also have anti-inflammatory properties to help with asthma, rheumatoid arthritis and renal failure.
  • Onions: improves bone density and cardiovascular functioning, and is an anti-inflammatory.
  • Bell pepper: An antioxidant, has weight management properties and can help protect against certain diseases.
  • Hot pepper: Protects against stress and certain diseases, help with pain management and inflammation.
  • Apple cider vinegar: Weight loss, lower blood sugar levels and improved symptoms of diabetes.
  • Protein, carbs and fat:  These are key building blocks for your body’s functioning.

 

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