Recipes · Korean · Soups and Broths
Gul-gukbap (Oyster Rice Soup)
One serving has 538 kcal and 32 g protein, and at least a fifth of a woman's daily need of cobalamin (881%), zinc (297%), copper (293%), selenium (213%), manganese (130%) and folate (86%). Ready in 30 minutes.
- Preparation: 10 min
- Cooking: 20 min
- Makes: 1 serving (790 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein
- Contains: celery, fish, shellfish, soy
Ingredients
- 130 g Oysters, raw
- 80 g Rice, white, short-grain
- 60 g Napa cabbage, raw
- 40 g Soybean sprouts, raw
- 320 g Fish stock
- 130 g Water
- 6 g Cayenne pepper
- 8 g Garlic, raw
- 12 g Scallions, raw
- 4 g Fish sauce
- 0.4 g Salt
Method
- Rinse the oysters gently in lightly salted water and drain.
- Bring the fish stock and water to a boil, then add the napa cabbage and soybean sprouts and simmer for 5 minutes.
- Stir in the gochugaru, garlic and fish sauce and simmer for 3 more minutes.
- Add the oysters and cook for just 2 minutes, until they plump up and curl slightly; do not overcook.
- Spoon the cooked rice into a bowl, ladle the soup and oysters over it, season with salt if needed, and top with scallion.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 538 kcal | 25% |
| Carbohydrates | 83.9 g | |
| Water | 657 mL | |
| Fiber | 5.5 g | 19% |
| Protein | 31.5 g | 66% |
| Tryptophan | 0.28 g | |
| Threonine | 0.96 g | |
| Isoleucine | 1.1 g | |
| Leucine | 1.8 g | |
| Lysine | 1.5 g | |
| Methionine | 0.47 g | |
| Cystine | 0.34 g | |
| Phenylalanine | 1 g | |
| Tyrosine | 0.78 g | |
| Valine | 1.2 g | |
| Histidine | 0.52 g | |
| Fat | 9.2 g | |
| Monounsaturated | 1.7 g | |
| Polyunsaturated | 4.1 g | |
| Docosahexaenoic Acid (DHA) | 0.65 g | |
| Eicosapentaenoic Acid (EPA) | 0.87 g | |
| Omega-6 | 2 g | |
| Saturated | 1.8 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 65 mg | |
| Calcium | 220 mg | 22% |
| Copper | 2.6 mg | 293% |
| Iron | 12.5 mg | 70% |
| Magnesium | 109 mg | 35% |
| Manganese | 2.3 mg | 130% |
| Phosphorus | 500 mg | 71% |
| Potassium | 1,088 mg | 23% |
| Selenium | 117 µg | 213% |
| Sodium | 1,269 mg | |
| Zinc | 23.7 mg | 297% |
| Thiamin (vitamin B1) | 0.74 mg | 67% |
| Riboflavin (vitamin B2) | 0.59 mg | 54% |
| Niacin (vitamin B3) | 11.7 mg | 84% |
| Pantothenic acid (vitamin B5) | 2.2 mg | 44% |
| Pyridoxine (vitamin B6) | 0.71 mg | 55% |
| Folate (vitamin B9) | 343 µg | 86% |
| Cobalamin (vitamin B12) | 21.1 µg | 881% |
| Choline | 40.2 mg | 9% |
| Vitamin A | 250 µg | 36% |
| Vitamin C | 42.1 mg | 56% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.4 mg | 16% |
| Vitamin K | 56.2 µg | 62% |
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.
Climate footprint
1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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