Heart-Healthy Bi Bim Bap
Savor the vibrant flavors and nourishing ingredients of Heart-Healthy Bi Bim Bap, a Korean-inspired dish reinvented for clean eating. This colorful bowl features tender brown rice as its base, piled high with an array of nutrient-packed toppings: golden tofu, sautéed shiitake mushrooms, blanched spinach, crisp julienned carrots, and refreshing cucumber slices. A perfectly fried egg crowns the dish, while a drizzle of tangy gochujang sauce adds just the right kick of spice. Packed with protein, fiber, and wholesome vegetables, this recipe swaps traditional white rice with fiber-rich brown rice and uses low-sodium soy sauce for a lighter touch, making it perfect for anyone focused on heart health. A sprinkle of sesame seeds and a hit of umami ensure every bite is as delicious as it is nutritious. Simple to prepare and a delight to customize, this Heart-Healthy Bi Bim Bap transforms weeknight meals into a vibrant, guilt-free dining experience!
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Ingredients
- 2 cups brown rice
- 4 cups water
- 14 ounces firm tofu
- 2 tablespoons sesame oil
- 3 tablespoons low-sodium soy sauce
- 3 whole garlic cloves, minced
- 8 ounces spinach
- 1 large carrot, julienned
- 1 cup bean sprouts
- 6 ounces shiitake mushrooms, sliced
- 1 small cucumber, thinly sliced
- 2 stalks green onions, sliced
- 4 whole egg
- 3 tablespoons gochujang (Korean red chili paste)
- 2 teaspoons rice vinegar
- 1 tablespoon sesame seeds
Directions
Step 1
Rinse the brown rice under cold water and then combine with 4 cups of water in a rice cooker or saucepan. Cook according to the rice cooker instructions or bring to a boil, cover, reduce the heat, and simmer for about 30-35 minutes until the rice is tender.
Step 2
While the rice is cooking, drain the tofu and gently press it between paper towels to remove excess moisture. Cut the tofu into 1-inch cubes.
Step 3
Heat 1 tablespoon of sesame oil in a non-stick skillet over medium heat. Add the tofu and cook until it is golden brown on all sides, about 8 minutes. Add 1 tablespoon of soy sauce and 1 minced garlic clove, stir to coat, and set aside.
Step 4
Using the same skillet, add the shiitake mushrooms and cook until tender, about 5 minutes. Stir in 1 tablespoon of soy sauce and set aside.
Step 5
Blanch the spinach in boiling water for about 1 minute, then drain and rinse under cold water. Squeeze out excess water, chop into manageable pieces, and toss with 1 teaspoon of sesame oil, 1 tablespoon of soy sauce, and 1 minced garlic clove.
Step 6
Julienne the carrot and sauté it in a bit of water or a light spray of non-stick cooking spray for about 3 minutes until it is just tender. Set aside.
Step 7
Blanch the bean sprouts for about 2 minutes, then drain and set aside.
Step 8
In a small bowl, mix the gochujang with rice vinegar to taste, adjusting spice levels as needed.
Step 9
In a separate non-stick skillet, fry the eggs sunny side up using a light non-stick spray, if desired.
Step 10
To assemble the Bi Bim Bap, place a scoop of cooked brown rice in each bowl. Arrange the tofu, spinach, carrots, mushrooms, bean sprouts, cucumber slices, and green onions on top of the rice in sections.
Step 11
Top each bowl with a fried egg, a drizzle of gochujang sauce, and a sprinkle of sesame seeds.
Step 12
Serve immediately, allowing each person to mix their bowl right before eating to enjoy the full flavor combination.
Nutrition Facts
| Serving size | 2890.7 grams (2890.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1783 |
| Total Fat 87.00g | 112% |
| Saturated Fat 15.80g | 79% |
| Polyunsaturated Fat 21.10g | |
| Cholesterol 784mg | 261% |
| Sodium 3470mg | 151% |
| Total Carbohydrate 171.40g | 62% |
| Dietary Fiber 28.70g | 102% |
| Total Sugars 31.90g | |
| Protein 102.00g | 204% |
| Vitamin D 223IU | 1113% |
| Calcium 1086mg | 84% |
| Iron 19mg | 104% |
| Potassium 3746mg | 80% |
Source of Calories