BIBIMBAP BAR

This family style meal is great to serve buffet style so everyone can make their own bowls to their liking! Easier on the cook, happier family and friends. The great news is that not only does this traditional Korean meal delight your taste buds but the mushrooms that it contains also helps to support gut health. Your gut microbiome plays a large role in your health and mood. Research shows that mushroom polysaccharides, their most abundant carbohydrate, contain prebiotics that stimulate the growth of healthy bacteria. Great news for your digestion, nutrient absorption, skin, energy, and overall wellness!

Photo

https://leitesculinaria.com/108927/recipes-bibimbap.html

Power Food:  Mushrooms

Prep. Time: 30 min. | Cook Time: 20 min. |Total Time: 60 min. | Servings: 4 |Serving Size:

Free From: Gluten, Dairy, Soy

Ingredients:

Beef:

•        8 oz. beef sirloin, thinly sliced or 1 cup tofu cubes for a vegan version

  • 2 1/2 Tbsp. soy sauce
  • 2 tsp. dark sesame seed oil
  • 3 garlic cloves, minced
  • 3 scallions, chopped
  • Pinch of pepper

Bowl:

  • 1 ½ cups brown rice, cooked
  • 1 medium zucchini, thinly sliced
  • 1 medium carrot, thin ribbons cut with a vegetable peeler
  • ½ cup daikon radish, or shredded cabbage
  • 1 cup shiitake mushrooms, steamed & sliced
  • 4 cups spinach
  • 1 cup bean sprouts
  • 4 large eggs

Garnish:

  •  3 Tbsp. of gochujang chili (Korean hot paste) or sriracha
  •  ½ cup+ kimchi (optional)
  • Dark sesame oil, to garnish
  • Sesame seeds, to garnish

 Directions:

  1. Combine the beef marinate ingredients – soy sauce, sesame oil, garlic, scallions, and pepper together. Add the slice beef, cover, and set aside for a minimum of 30 minutes or overnight if time permits.
  2. Cook the rice according to package directions. Keep warm.
  3. Fill a large pot with water and bring to a boil. One by one, blanch the zucchini, carrots, radish, mushrooms, and spinach for 1 minute and the bean sprouts for 2-3 minutes. Use a slotted spoon to remove them from the water and drain completely (squeeze the moisture out of the spinach only). Season each vegetable with ½ tsp. sesame seed oil and soy sauce, keeping the vegetables always separate.
  4. Return the skillet to medium-high heat, add the marinated beef and the marinade, and stir-fry until the sauce has reduced and the meat is cooked through, about 3 minutes, and transfer to a plate.
  5. Wipe out the skillet or use a clean pan and fry the eggs to your liking.
  6. Serve ingredients in dishes like a buffet and let everyone make their own. To make bowls, add rice, arrange veggies and meat around and then top with the egg. Garnish with a drizzle of sesame oil and sesame seeds. Serve with gochujang or sriracha and kimchi if desired.

Health Twists:

  • Raw Vegan: Mushrooms (pulse mushrooms drizzled with a dash of soy sauce, sesame oil, ginger, and garlic until they resemble ground beef, bake for 15 minutes at 375̊F) or Tofu
  • Pescatarian: Shrimp or Fish
  • Paleo, Keto: Chicken or Beef
  • Low Carb: Cauliflower Rice
  • Dairy Free: As is!
  • Gluten Free: As is!
  • Kid Friendly: Deconstruct to Protein, Veggies, Rice
  • Fast Track: use raw veggies and sriracha for a quick version

 

 

Nutritional Facts: Calories 66 9| Total Fat 14 g |  Saturated Fat 3 g  |  Monounsaturated Fat  5 g |   Polyunsaturated Fat 4 g |  Cholesterol 225 mg |  Sodium  670 mg  |   Potassium 1583 mg | Total Carbohydrate  101 g |  Natural Sugar 13 g  |  Dietary Fiber  8 g  |  Protein 35 g  | *Vitamin A 263 % | * Vitamin C 65 %  | * Calcium 21%      *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs