A feast for our gut microbiota - Bibimbap recipe
A bibimbap is a delicious Korea rice dish, full of flavours & colours.
And here is my take on it, to turn this bowl of food into a feast for our gut microbiota:
lots of fibre with wholegrain rice, red cabbage, carrots, edamame beans
Lots of polyphenols with red cabbage, edamame beans, carrots, sesame seeds, ginger
some interesting fat with the sesame seeds
some good bacteria with the kimchi on the side
But what is great with this dish is that you can truly customise it as you wish, based on your preference or whatever is available in your fridge (add in some kale or any shredded cabbage, spinach leaves, spring onions or shallots, peas, etc.)
Ingredients for 4 servings
240g brown basmati rice
300g red meat, sliced very thinly (here I used a chuck steak, a cheap cut that usually is used for slow cooking. Here is works great because it is cut so thinly)
150g red cabbage
150g edamame beans (frozen)
1 thumb-sized piece of ginger, chopped
1 tbsp soy sauce
Kimchi to serve on the side
For the sauce:
2 tbsp sriracha (hot chilli sauce)
1.5 tsp miso paste
2 tbsp soy sauce
2 tsp rice wine vinegar (or white wine vinegar)
1 tsp of white and black sesame seeds
Cook the rice according to instruction (Personally, I rinse the rice under cold water and then I chuck 1 volume of rice for 2 volume of water in a pan. I cover and cook it until almost all the water is absorbed. Then I leave, still covered, to finish cooking. It takes ~25 mins)
Prepare the meat - to cut it as thinly as possible I use frozen meat that is half thawed. It makes the cutting much easier. Add the chopped ginger, 1 tbsp of soy sauce and let it marinate a bit.
Prepare the veggies - with a mandolin, slice thinly the red cabbage; with a cheese grater, grate the carrots; defrost the edamame beans
Prepare the sauce: mix all the ingredients - sriracha sauce, miso, soy sauce, vinegar and sesame seeds. (For extra flavour you can toast quickly the white sesame seeds)
Fry up for 2 minutes the meat
In another pan, fry up the eggs
Assemble the bibimbap: serve some brown rice and top it with the vegetables, the meat, topped with the egg. Then pour a drizzle of the sauce and serve with some kimchi on the side
If you give it a go, please, send me a picture. I would love to see your version of it!
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