© 2018 Ching He Huang. All rights reserved.

Nutritious Vegetarian Korean Bibimbap Quinoa

Serves : 1 Preparation 10 mins Cooking 5 mins Total 15
Nutrition facts: 314.50 calories 17.90g protein 24.60g carbs 4.75g sugars 17.70g fat 2.95g 5.65g fibre 333.00mg sodium
Ingredients: 60g/generous 2oz Quinoa For the cucumber : ¼, deseeded and cut into julienne strips Cucumber 1 pinch Sea salt 1 pinch Caster sugar 1 teaspoon (Japanese sweet rice wine for cooking) Mirin For the tofu: 50g/2oz, drained Firm tofu 1 teaspoon Toasted sesame oil ½ teaspoon, or tamari Low sodium light soy sauce For the carrot: ½ tablespoon Rapeseed oil ½ small, peeled and cut into julienne strips Carrot For the spinach: 75g/3oz leaves, washed and drained Baby spinach 1 teaspoon Toasted sesame oil 1 teaspoon Toasted sesame seeds 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. Its 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.

Nutritious Vegetarian Korean Bibimbap Quinoa

  1. Serves : 1
  2. Preparation time 10 Minutes
  3. Cooking time 5 Minutes
per serving

Cals


314.50

Protein (g)


17.90

Carbs (g)


24.60

Sugars (g)


4.75

Fat (g)


17.70

Sat Fat (g)


2.95

Fibre (g)


5.65

Sodium (mg)


333.00

Source from

Eat Clean: Wok Yourself to Health

About the recipe

main courses

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. Its 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.

Ingredients
  • Quinoa - 60g/generous 2oz
For the cucumber
  • Cucumber - ¼, deseeded and cut into julienne strips
  • Sea salt - 1 pinch
  • Caster sugar - 1 pinch
  • Mirin - 1 teaspoon (Japanese sweet rice wine for cooking)
For the tofu
  • Firm tofu - 50g/2oz, drained
  • Toasted sesame oil - 1 teaspoon
  • Low sodium light soy sauce - ½ teaspoon, or tamari
For the carrot
  • Rapeseed oil - ½ tablespoon
  • Carrot - ½ small, peeled and cut into julienne strips
For the spinach
  • Baby spinach - 75g/3oz leaves, washed and drained
  • Toasted sesame oil - 1 teaspoon
  • Toasted sesame seeds - 1 teaspoon

Steps

  • 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.
Ingredients
  • Quinoa - 60g/generous 2oz
For the cucumber
  • Cucumber - ¼, deseeded and cut into julienne strips
  • Sea salt - 1 pinch
  • Caster sugar - 1 pinch
  • Mirin - 1 teaspoon (Japanese sweet rice wine for cooking)
For the tofu
  • Firm tofu - 50g/2oz, drained
  • Toasted sesame oil - 1 teaspoon
  • Low sodium light soy sauce - ½ teaspoon, or tamari
For the carrot
  • Rapeseed oil - ½ tablespoon
  • Carrot - ½ small, peeled and cut into julienne strips
For the spinach
  • Baby spinach - 75g/3oz leaves, washed and drained
  • Toasted sesame oil - 1 teaspoon
  • Toasted sesame seeds - 1 teaspoon