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Korean Quinoa Bowl

 
Korean Quinoa Bowl
Image © Foodnetwork
This recipe is vegetarian.vegetarian
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $5.35 One serving costs about $5.35

$5.35 per serving

13 people like this recipe

13 likes

This recipe is ready in 20 minutes

Ready in 20 minutes

spoonacular Score:90%

Spoonacular Score: 90%

 

Korean Quinoa Bowl might be just the main course you are searching for. Watching your figure? This gluten free, dairy free, and vegetarian recipe has 620 calories, 26g of protein, and 27g of fat per serving. This recipe serves 4 and costs $5.35 per serving. 13 people have made this recipe and would make it again. If you have bean sprouts, sesame seeds, baby lettuce, and a few other ingredients on hand, you can make it. To use up the quinoa you could follow this main course with the Quinoa Pudding as a dessert. This recipe is typical of Korean cuisine. From preparation to the plate, this recipe takes roughly 20 minutes. All things considered, we decided this recipe deserves a spoonacular score of 90%. This score is outstanding. Try Korean BBQ Keto Bowl, Korean Rice Bowl, and Korean Beef Bowl for similar recipes.

Chenin Blanc, Gewurztraminer, and Riesling are my top picks for Korean. The best wine for Asian food depends on the cuisine and dish - of course - but these acidic whites pair with a number of traditional meals, spicy or not. The Indaba Chenin Blanc with a 4 out of 5 star rating seems like a good match. It costs about 12 dollars per bottle.

Indaba Chenin Blanc

Chenin Blanc is South Africa's most widely planted varietal and the Cape's signature white. This fresh, vibrant version offers succulent flavors of tropical fruit, melon and pear, backed by bright citrus flavors and a touch of honey. Lively peppery notes and anunderlying mineral character shine through on the finish.

» Get this wine on Wine.com

Ingredients

Servings:
1 lb
1 lb bean sprouts
bean sprouts
1 Leaves
1 Leaves cilantro leaves
cilantro leaves
4
4  eggs
eggs
1 bunch
1 bunch green onions
green onions
2
2  lime (juice)
lime (juice)
1 cup
1 cup kimchi
kimchi
1 head
1 head dried lettuce
dried lettuce
1 sheets
1 sheets nori
nori
2 cups
2 cups cooked red quinoa
cooked red quinoa
some
some black sea-salt
black sea-salt
4 tsps
4 tsps sesame oil
sesame oil
0.5 lb
0.5 lb shiitake mushrooms
shiitake mushrooms
4 oz
4 oz tofu
tofu
3 Tbsps
3 Tbsps vegetable oil
vegetable oil
2 Tbsps
2 Tbsps white sesame seeds
white sesame seeds
1 lb bean sprouts
1 lb
bean sprouts
1 Leaves cilantro leaves
1 Leaves
cilantro leaves
4  eggs
4
eggs
1 bunch green onions
1 bunch
green onions
2  lime (juice)
2
lime (juice)
1 cup kimchi
1 cup
kimchi
1 head dried lettuce
1 head
dried lettuce
1 sheets nori
1 sheets
nori
2 cups cooked red quinoa
2 cups
cooked red quinoa
some black sea-salt
some
black sea-salt
4 tsps sesame oil
4 tsps
sesame oil
0.5 lb shiitake mushrooms
0.5 lb
shiitake mushrooms
4 oz tofu
4 oz
tofu
3 Tbsps vegetable oil
3 Tbsps
vegetable oil
2 Tbsps white sesame seeds
2 Tbsps
white sesame seeds

Equipment

spatula
spatula
bowl
bowl
frying pan
frying pan
spatula
spatula
bowl
bowl
frying pan
frying pan


Instructions

Read the detailed instructions on Foodnetwork

Price Breakdown

Cost per Serving: $5.35
Ingredient
1 pound bean sprouts
1 Leave cilantro leaves
4 eggs
1 bunch green onions
2 lime (juice)
1 cup kimchi
1 head dried lettuce
1 sheet nori
2 cups cooked red quinoa
4 teaspoons sesame oil
1/2 pound shiitake mushrooms
4 ounces tofu
3 tablespoons vegetable oil
2 tablespoons white sesame seeds
Price
$2.11
$0.03
$0.96
$0.16
$0.51
$1.31
$1.99
$0.11
$3.04
$0.39
$9.23
$0.77
$0.17
$0.62
$21.39

Tips

Health Tips

  • Be conscious of your choice of cooking oils. Some studies have shown that vegetable oils like safflower oil, sunflower oil, and canola oil might actually contribute to heart disease. Olive oil is a good alternative for low temperature cooking, while coconut oil is a recent favorite for high temperature cooking. Do your research!

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • To make this recipe more nutritious, skip the iceberg lettuce and choose some darker leafy greens higher in vitamin K like romaine, kale, spinach, etc.

  • Sea salt is not healthier than table salt, contrary to what you may have heard. Sea salt is usually 97.5% sodium chloride (same as regular old table salt) and the minerals accounting for the rest are too insignificant to make a difference?unless you plan on consuming sea salt by the pound, in which case the health benefits from the minerals will definitely be outweighed by the negative effects of all the sodium you are consuming!

  • get more health tips

Price Tips

  • Sea salt can add a unique texture or provide bursts of salty goodness, but ONLY when it isn't being dissolved. So if you have expensive sea salt, save it for sprinkling on salads or dark chocolate cookies, don't try to use it in your pasta sauce or soup. Once sea salt dissolves, the flavor is indistinguishable from table salt from the shaker (after all, they are chemically the same thing, sodium chloride).

Cooking Tips

  • Seaweed for cooking can be found in Asian markets or on Amazon.

  • If you've never made quinoa before, be sure to rinse it well before you prepare it. The easiest way is to put it in a fine-mesh strainer and run water over it from the sink. Skipping this step could result in bitter, even soapy tasting quinoa because quinoa's natural coating tastes pretty bad. Quinoa sold in supermarkets is often pre-rinsed, but its better to be safe than sorry, right?

  • You might have heard that you should never wash mushrooms. Before you spend your precious time wiping down mushroom after mushroom with a towel, you should probably know that this is mostly a myth. While mushrooms can absorb a little water if you soak them long enough, the amount absorbed from a quick wash is not going to have much of an impact on your dish.

  • The average fresh lime contains 2 tablespoons of lime juice (just in case you are substituting bottled lime juice).

  • get more cooking tips

Green Tips

  • Good news for mushroom lovers: according to the Environmental Working Group (EWG), mushrooms are pretty "clean" when it comes to pesticide residue, so you do not have to splurge on extra-expensive organic mushrooms (unless you want to!)

Disclaimer

Nutritional Information

Quickview
620 Calories
26g Protein
27g Total Fat
72g Carbs
44% Health Score
Limit These
Calories
620
31%

Fat
27g
42%

  Saturated Fat
11g
72%

Carbohydrates
72g
24%

  Sugar
9g
11%

Cholesterol
163mg
55%

Sodium
298mg
13%

Get Enough Of These
Protein
26g
53%

Manganese
2mg
119%

Vitamin K
86µg
82%

Folate
303µg
76%

Phosphorus
682mg
68%

Magnesium
241mg
60%

Copper
1mg
53%

Vitamin B2
0.8mg
47%

Fiber
11g
47%

Vitamin B6
0.86mg
43%

Iron
7mg
41%

Selenium
26µg
37%

Vitamin B1
0.55mg
37%

Potassium
1182mg
34%

Zinc
4mg
33%

Vitamin C
24mg
30%

Vitamin B5
2mg
28%

Vitamin B3
4mg
24%

Vitamin E
3mg
23%

Vitamin A
1068IU
21%

Calcium
159mg
16%

Vitamin D
1µg
7%

Vitamin B12
0.39µg
7%

covered percent of daily need

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