Vegetarian Bibimbap

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  • 5 (1)
40 MIN
1 SERVING
Easy

PROTEIN

23 g

CARBS

44 g

CALORIES

424 kcal

cholesterol

309 mg

SUGAR

16 g

FAT

4 g

Ingredients

Serving

amaranth ( dry )

1/4 cup

water ( or vegetable broth )

3/4 cup

baby spinach

3 cup

sesame oil

1 tsp

mushroom ( sliced )

1/2 cup pieces

soy sauce ( tamari or coconut aminos for soy-free )

1 tbsp

rice vinegar

1 tsp

mung bean sprouts ( fresh or canned, rinsed )

1/2 cup

asparagus ( chopped )

3 spears

sesame seeds ( toasted )

1 tbsp

carrot ( shredded )

1/4 cup

egg

2 medium

scallion ( chopped )

1 medium (4-1/8 long)

kimchi ( optional )

1 tbsp

gochujang ( or chili sauce (optional) )

1 tbsp

Vegetarian Bibimbap

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  • 5 (1)

Instructions

Step 1

Add amaranth and water or broth to a small saucepan. Cover and simmer for about 20 minutes until liquid is absorbed. When this is done, add this to a bowl to serve.

Step 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.

Step 3

In the same sauté pan, add mushrooms and cook until they have given up most of their moisture.

Step 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.

Step 5

In the same sauté pan, add a touch more oil if needed to cook eggs. Cook eggs to desired doneness.

Step 6

While eggs are cooking, arrange the remaining vegetables in the bowl with the amaranth.

Step 7

Gently place cooked eggs in the center of the bowl and top with scallions and kimchi, gochujang, or chili sauce, as desired.

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 soybeans but are similar. However, mung beans have significantly less phytoestrogen content than soybeans so they do not cause the same effect (if any at all) on an athlete’s hormones. Mung bean sprouts can easily be substituted for soybean 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.

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