Recipes · Korean · Main Courses
Bibimbap
One serving has 735 kcal and 34 g protein, and at least a fifth of a woman's daily need of vitamin K (168%), manganese (99%), folate (93%), selenium (89%), niacin (74%) and pyridoxine (74%). Ready in 45 minutes.
- Preparation: 20 min
- Cooking: 25 min
- Makes: 1 serving (386 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: beef, egg, gluten, sesame, soy
Ingredients
- 90 g Rice, white, short-grain
- 30 g Spinach, raw
- 30 g Soybean sprouts, raw
- 25 g Carrots, raw
- 30 g Zucchini, raw
- 20 g Mushrooms, shiitake, raw
- 55 g Eggs, whole, raw
- 70 g Beef sirloin steak, raw
- 15 g Hoisin sauce
- 6 g Sesame oil
- 2 g Sesame seeds
- 4 g Garlic, raw
- 6 g Soy sauce
- 3 g Sugar
Method
- Cook the rice according to the packet and keep it warm.
- Slice the beef into thin strips and mix with the soy sauce, sugar, half the garlic and a little sesame oil; set aside to marinate briefly.
- Blanch the spinach and soybean sprouts separately in boiling water for 1-2 minutes, then drain, cool and season each lightly with a little sesame oil and the remaining garlic.
- Julienne the carrot and zucchini and stir-fry each briefly and separately in a dry pan with a touch of sesame oil for 1-2 minutes, then set aside; do the same with the sliced mushrooms.
- Stir-fry the marinated beef in a hot pan for 2-3 minutes until well browned and cooked through, then fry the egg sunny-side up in a separate pan; for pregnant, elderly or very young diners, cook the yolk fully rather than leaving it runny.
- Put the warm rice in a bowl, arrange the beef, vegetables and egg on top in separate mounds, sprinkle with sesame seeds, and serve with the gochujang-style sauce for mixing in at the table.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 735 kcal | 35% |
| Carbohydrates | 92 g | |
| Water | 229 mL | |
| Fiber | 5.8 g | 20% |
| Protein | 34.1 g | 71% |
| Tryptophan | 0.33 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.7 g | |
| Lysine | 2.3 g | |
| Methionine | 0.79 g | |
| Cystine | 0.55 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.9 g | |
| Histidine | 0.92 g | |
| Fat | 25.6 g | |
| Monounsaturated | 9.8 g | |
| Polyunsaturated | 6 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.4 g | |
| Saturated | 7.3 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 260 mg | |
| Calcium | 148 mg | 15% |
| Copper | 0.61 mg | 68% |
| Iron | 8.1 mg | 45% |
| Magnesium | 115 mg | 37% |
| Manganese | 1.8 mg | 99% |
| Phosphorus | 462 mg | 66% |
| Potassium | 962 mg | 20% |
| Selenium | 49 µg | 89% |
| Sodium | 737 mg | |
| Zinc | 5.4 mg | 67% |
| Thiamin (vitamin B1) | 0.75 mg | 68% |
| Riboflavin (vitamin B2) | 0.58 mg | 53% |
| Niacin (vitamin B3) | 10.4 mg | 74% |
| Pantothenic acid (vitamin B5) | 3.2 mg | 64% |
| Pyridoxine (vitamin B6) | 0.96 mg | 74% |
| Folate (vitamin B9) | 372 µg | 93% |
| Cobalamin (vitamin B12) | 1.3 µg | 53% |
| Choline | 234 mg | 55% |
| Vitamin A | 441 µg | 63% |
| Vitamin C | 21.2 mg | 28% |
| Vitamin D (D2 + D3) | 48.7 IU | 8% |
| Vitamin E | 1.8 mg | 12% |
| Vitamin K | 152 µg | 168% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
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