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Nutritious vegetarian Korean bibimbap quinoa

2015-05-07 21:19:00|Food

Good morning to you all. Are you after some more recipe inspiration? I love to cook my Veggie Korean Bimimbap Quinoa recipe - my healthy take on the Korean classic. My star ingredient in this recipe is the protein packed quinoa! Quinoa is full of goodness and has more vitamins, nutrients and antioxidants than any other grain and a great substitute for rice. A delicious fried egg on top delivers some high more high quality protein and omega-3 fats. I can’t believe there will be much left over but you can always turn it into a healthy packed lunch the next day. Instead of the fried eggs, maybe use hard boiled – much easier to transport! I hope you enjoy it! Please post up any pictures of the recipes you have tried on Instagram or Twitter so I can see how you are all getting on. My new cook book Eat Clean: Wok Yourself to Health is available to order now at http://bit.ly/eatcleanbook. For more inspiration, please check out my short video’s on my website www.chinghehuang.com or my YouTube channel. Love, Ching x   Nutritious vegetarian Korean bibimbap quinoa This is a healthy take on the Korean classic, using protein-packed quinoa as a substitute for rice. Quinoa is full of goodness, containing more vitamins, nutrients and antioxidants than any other grain. It’s also a complete protein source, providing all nine essential amino acids, and rich in complex carbohydrates, which slowly digest, keeping your blood sugar stable and controlling fat storage. The cool, fresh cucumber is a great contrast to the hot quinoa and is an excellent source of silica, which is known to help joints by strengthening connective tissues. A fried egg is the perfect topping and delivers some more high-quality protein and omega-3 fats. This is one of my favourite dishes to turn into a healthy packed lunch the next day: instead of frying eggs, use hardboiled eggs – it makes the dish easier to transport.  60g/generous 2oz quinoa FOR THE CUCUMBER ¼ cucumber, deseeded and cut into julienne strips 1 pinch of sea salt 1 pinch of caster sugar 1 teaspoon mirin (Japanese sweet rice wine for cooking) FOR THE TOFU 50g/2oz fresh firm tofu, drained 1 teaspoon toasted sesame oil ½ teaspoon low-sodium light soy sauce or tamari FOR THE CARROT ½ tablespoon rapeseed oil ½ small carrot, peeled and cut into julienne strips FOR THE SPINACH 75g/3oz baby spinach leaves, washed and drained 1 teaspoon toasted sesame oil 1 teaspoon toasted sesame seeds Rinse the quinoa well and cook according to the packet instructions. Drain and set to one side. Place the cucumber in a shallow bowl, add the salt, sugar and mirin and leave to pickle for 20 minutes. After this time, squeeze out the excess liquid. Cut the tofu into 1cm/½ inch thick slices. Heat the sesame oil in a wok (or pan) and fry the tofu until golden. Season with the soy sauce or tamari. Remove the tofu from the wok and leave to cool. Once cooled, cut into strips. For the carrot, heat the rapeseed oil in a wok. Add the carrot strips and stir-fry for 1–2 minutes until cooked through. Remove from the wok. Blanch the spinach in a pan of salted boiling water until wilted but still bright green. Drain the spinach, then plunge it into iced water to stop the cooking, drain again, then squeeze out any excess water. Mix in a small bowl with the sesame oil and sesame seeds.   Per serving Cals Protein (g) Carbs (g) Sugars (g) Fat (g) Sat Fat (g) Fibre (g) Sodium (mg) 314.5 17.9 24.6 4.75 17.7 2.95 5.65 333


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