A healthy alternative to crash diets
Korean Grain Bowl combines flavourful and filling ingredients to help you cover all the nutritional bases
Every new year, lots of us resolve to lose weight. And every year, lots of us fail. The problem? We go from eating too much food, much of it unhealthy, to eating very little of anything. But after starving ourselves for a while, many of us return to our old habits and regain the weight.
This recipe for a Korean Grain Bowl is built on healthy, filling ingredients — whole grains and vegetable protein — and some good fat. It’s a healthy middle ground between empty calories and self-starvation.
In Korea, this traditional rice dish is called bibimbap. Usually it consists of white rice topped with meat, vegetables, a raw or cooked egg, a soy-based sauce and some chili paste — all of it tossed together right before eating.
My version swaps in a few healthier ingredients and increases the amount of veggies.
Korean Grain Bowl
Servings: 4 Start to finish: 80 minutes (45 active) For the miso sesame sauce 3 tbsp (45 mL) vegetable oil 2 tbsp (30 mL) rice vinegar 2 tbsp (30 mL) white or red miso 2 tbsp (30 mL) grated fresh ginger 11/2tbsp (22.5 mL) well-stirred tahini
1 tsp (5 mL) sugar For the grain bowl 1 cup (250 mL) uncooked brown rice, wheat berries or whole grain of your choice (you’ll need 3 cups/750 mL cooked) 8 oz (226 g) firm tofu 1/4 cup (60 mL) vegetable oil 2 cups (500 mL) coarsely grated carrots Kosher salt Black pepper 4 oz (114 g) shiitake mushrooms, stems discarded and caps cut into 1-inch (2.5-cm) pieces 5 oz (142 g) baby spinach 4 large eggs 1/2 cup (125 mL) thinly sliced scallions
1 tbsp (15 mL) toasted sesame seeds
Korean chili sauce (Gochujang), Sriracha or the hot sauce of your choice
Kimchee for garnish (optional)
To make the sauce: In a blender combine all of the ingredients with 1 tablespoon (15 mL) water and blend until smooth. Set aside.
Prepare the grain bowl: Cook the rice, wheat berries or whole grain of your choice, such as quinoa, following the package directions (you should have about 3 cups/750 mL cooked), keep warm.
Slice the tofu into planks 1/3-inch (8-mm) thick. Place the planks between paper towels on a plate, top the plate with another plate and a weight, such as several cans of tomatoes, and set aside for 20 minutes.
Preheat the oven to 300 F (150 C). In a large non-stick skillet, heat 1 tablespoon (15 mL) of the oil over medium heat. Add the carrots, season them with salt and pepper to taste, and cook, stirring, until they are crisp-tender, about 2 minutes. Transfer them to a rimmed baking sheet.
Add another 11/2 tablespoons (22.5 mL) oil to the skillet. Add the mushrooms and a pinch of salt and cook, stirring occasionally, just until tender, about 4 minutes.
Add the spinach and another pinch of salt to the mushrooms and cook, stirring, just until wilted, about 3 minutes. Transfer the mixture to the baking sheet with the carrots.
Cut the tofu planks in half and pat the pieces dry. Heat another 1/2 tablespoon (7.5 mL) of oil in the skillet over medium-high heat; add the tofu. Cook until golden brown, about 3 minutes a side.
Transfer the tofu to the baking sheet and put the baking sheet of ingredients in the oven to keep warm while you fry the eggs.
Heat the remaining tablespoon (15 mL) of oil in the skillet over medium heat, add the eggs and fry until cooked to the desired degree of doneness.
To serve, mound 3/4 cup (180 mL) of hot grain into the centre of each of 4 shallow bowls.
Arrange one-fourth of the tofu on top along with one egg and onefourth of the carrots and the spinach mixture.
Sprinkle the scallions and sesame seeds over the top and drizzle with the miso sesame sauce and hot sauce. Serve with the kimchee on the side.