Recipes · Korean · Main Courses
Heotjesatbap (Andong Mixed Rice with Vegetables)
One serving has 699 kcal and 16 g protein, and at least a fifth of a woman's daily need of vitamin K (307%), manganese (134%), folate (126%), thiamin (92%), copper (84%) and niacin (64%). Ready in 40 minutes.
- Preparation: 25 min
- Cooking: 15 min
- Makes: 1 serving (379 g)
- Difficulty: Medium
- Diets: Vegan, Dairy-free
- Contains: gluten, sesame, soy
Ingredients
- 150 g Rice, white, short-grain
- 50 g Spinach, raw
- 50 g Bean sprouts, raw
- 50 g Daikon radish, raw
- 40 g Mushrooms, white button, raw
- 12 g Soy sauce
- 10 g Sesame oil
- 6 g Garlic, raw
- 8 g Scallions, raw
- 2 g Sesame seeds
- 0.6 g Salt
Method
- Cook the rice and keep warm.
- Blanch the spinach and bean sprouts separately in boiling water for 1-2 minutes, then squeeze dry.
- Cut the daikon into thin matchsticks and the mushroom into strips, then sauté each briefly in a little of the sesame oil until just tender.
- Season each vegetable separately with a little garlic, scallion, soy sauce, salt and sesame oil, keeping their flavors distinct.
- Mound the warm rice in a bowl, arrange the seasoned vegetables on top in separate piles, sprinkle with sesame seeds, and mix everything together with a spoonful of soy sauce just before eating.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 699 kcal | 33% |
| Carbohydrates | 131 g | |
| Water | 214 mL | |
| Fiber | 8.1 g | 27% |
| Protein | 16.1 g | 34% |
| Tryptophan | 0.19 g | |
| Threonine | 0.57 g | |
| Isoleucine | 0.68 g | |
| Leucine | 1.2 g | |
| Lysine | 0.66 g | |
| Methionine | 0.32 g | |
| Cystine | 0.26 g | |
| Phenylalanine | 0.77 g | |
| Tyrosine | 0.48 g | |
| Valine | 0.93 g | |
| Histidine | 0.37 g | |
| Fat | 12.4 g | |
| Monounsaturated | 4.6 g | |
| Polyunsaturated | 5.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4.9 g | |
| Saturated | 1.9 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 115 mg | 12% |
| Copper | 0.76 mg | 84% |
| Iron | 9.2 mg | 51% |
| Magnesium | 115 mg | 37% |
| Manganese | 2.4 mg | 134% |
| Phosphorus | 285 mg | 41% |
| Potassium | 816 mg | 17% |
| Selenium | 29.2 µg | 53% |
| Sodium | 951 mg | |
| Zinc | 2.8 mg | 35% |
| Thiamin (vitamin B1) | 1 mg | 92% |
| Riboflavin (vitamin B2) | 0.44 mg | 40% |
| Niacin (vitamin B3) | 8.9 mg | 64% |
| Pantothenic acid (vitamin B5) | 2.9 mg | 58% |
| Pyridoxine (vitamin B6) | 0.58 mg | 45% |
| Folate (vitamin B9) | 504 µg | 126% |
| Cobalamin (vitamin B12) | 0.02 µg | 1% |
| Choline | 32 mg | 8% |
| Vitamin A | 239 µg | 34% |
| Vitamin C | 35.9 mg | 48% |
| Vitamin D (D2 + D3) | 2.8 IU | 0% |
| Vitamin E | 1.3 mg | 8% |
| Vitamin K | 276 µg | 307% |
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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