Heart-Healthy Bi Bim Bap
Elevate your mealtime with this vibrant recipe for Heart-Healthy Bi Bim Bap, a nutritious twist on the classic Korean dish. Packed with fiber-rich brown rice, protein-loaded tofu, and an array of fresh vegetables like spinach, shiitake mushrooms, and julienned carrots, this bowl is a colorful celebration of flavor and health. The dish is seasoned with low-sodium soy sauce, fragrant sesame oil, and a drizzle of tangy gochujang sauce, delivering the perfect balance of savory and spicy. Topped with a sunny-side-up egg and a sprinkle of sesame seeds, each bowl invites you to mix and savor a wholesome combination tailored to heart-smart eating. Quick to prep and artfully arranged, this recipe is perfect for busy weeknights or impressing guests with its stunning presentation and bold, nourishing flavors.
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Recipe Information
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
Instructions
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.
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.
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.
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.
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.
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.
Blanch the bean sprouts for about 2 minutes, then drain and set aside.
In a small bowl, mix the gochujang with rice vinegar to taste, adjusting spice levels as needed.
In a separate non-stick skillet, fry the eggs sunny side up using a light non-stick spray, if desired.
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.
Top each bowl with a fried egg, a drizzle of gochujang sauce, and a sprinkle of sesame seeds.
Serve immediately, allowing each person to mix their bowl right before eating to enjoy the full flavor combination.
Nutrition Facts
Calories |
1783 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 87.0 g | 112% | |
| Saturated Fat | 15.8 g | 79% | |
| Polyunsaturated Fat | 21.1 g | ||
| Cholesterol | 784 mg | 261% | |
| Sodium | 3470 mg | 151% | |
| Total Carbohydrate | 171.4 g | 62% | |
| Dietary Fiber | 28.7 g | 102% | |
| Total Sugars | 31.9 g | ||
| Protein | 102.0 g | 204% | |
| Vitamin D | 5.6 mcg | 28% | |
| Calcium | 1086 mg | 84% | |
| Iron | 18.8 mg | 104% | |
| Potassium | 3746 mg | 80% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
