Clean Fuel: Vegetarian Bibimbap

Kari Lund

Coach

Recipes, Nutrition

Bibimbap, a popular Korean dish, is the ultimate simple meal in a bowl providing protein and colorful flavor in a rainbow of produce. Athletes who consume an array of vegetables experience positive health benefits such as increased energy, glowing skin, and improved mental acuity. Properly balanced vegetarian meals such as this one, have more than one source of protein blended together with nutrient dense veggies and healthy fats to supply sustained energy throughout the day.

 

The triple play of protein in bibimbap typically comes from meat, egg, and rice. In this vegetarian version, the meat is replaced with mushrooms to absorb all of the traditional Korean flavors and the rice base has been replaced with amaranth which is slightly higher in protein than the more common rice. Amaranth is a naturally gluten free ancient grain similar to quinoa but with a less pronounced flavor that lends itself as a perfect companion to many meals.

 

 

Mung bean sprouts offer a desirable crunch and are the protein star of honorable mention. Mung beans are not soy beans but are similar. However, mung beans have significantly less phytoestrogen content than soy beans so they do not cause the same effect (if any at all) to an athlete’s hormones. Mung bean sprouts can easily be substituted for soy bean sprouts in Asian cuisine to avoid possible complications from soy. Combining these sprouts with two eggs and the amaranth makes this an appetizingly beautiful high protein dish suitable for any athlete.

 

Vegetarian Bibimbap

Bibimbap Bowl

Calories 493, Protein 31g, Carbs 58g, Fat 17g

 

Prep time: 15 min

Cook time: 25 min   

Serves: 1

 

Ingredients:

 

  • 1/4 cup dry amaranth
  • 3/4 cup water or vegetable broth
  • 2-3 cups raw baby spinach
  • 1 teaspoon sesame oil
  • 1/2 cup raw mushrooms, sliced
  • 1 tablespoon tamari soy sauce or use coconut aminos for soy-free
  • 1 teaspoon rice vinegar
  • 1/2 cup mung bean sprouts, fresh or canned, rinsed
  • 2-4 spears asparagus, chopped
  • 1 tablespoon sesame seeds, toasted
  • 1/4 cup carrots, shredded
  • 2 eggs
  • 1 scallion, chopped
  • Kimchi, gochujang, or chili sauce (optional)

 

Preparation Instructions:

 

  1. Add amaranth and water or broth to a small saucepan. Cover and simmer about 20 minutes until liquid is absorbed. When this is done, add this to a bowl to serve.
  2. In a sauté pan, toss spinach with sesame oil and cook on medium until wilted. Remove from pan and place in same bowl alongside the amaranth.
  3. In same sauté pan, add mushrooms and cook until they have given up most of their moisture.
  4. Add tamari or coconut aminos and rice vinegar to the mushrooms. Cook a few minutes to absorb some of the sauce. Arrange cooked mushrooms in the bowl with the amaranth.
  5. In the same sauté pan, add a touch more oil if needed to cook eggs. Cook eggs to desired doneness.
  6. While eggs are cooking, arrange remaining vegetables in the bowl with the amaranth.
  7. Gently place cooked eggs in center of the bowl and top with scallions and kimchi, gochujang, or chili sauce, as desired.

 

If you want to kickstart your clean eating campaign, there is no better way than to start Kari's 28 Day Clean Eating Challenge now. It's designed for ordinary people who are busy and have a lot of demands on their time. The objective is to commit to Kari's process and meal planning in such a way that after 28 days you are armed both with a keen awareness of what you eat and have acquired the skills and imagination to prepare clean eating meals on your own. It's a great way to kickstart a new approach to real food and real results.

 

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