Bibimbap means mixed rice in Korean. It’s a rice bowl packed with veggies and topped with a sunny side up egg. This one-bowl wonder is the ultimate comfort food and the perfect thing to warm you up as the cold weather hits.
This low fodmap bibimbap nourishing bowl is also a great way to get all the nutrients you need without harming your digestive health. So, for this special low FODMAP bibimbap I’ve chosen brown rice, swiss chard (green parts only), rainbow carrots, zucchini and sautéed tofu. You can use spinach instead of the chard and regular carrots instead of the colorful ones. And for a vegetarian meal, simply omit the egg.
If you like this recipe, make sure you also try my low FODMAP rejuvenating bowl. And if you are looking for more swiss chard recipes, take a look at these Loaded Potatoes and this Stuffed Chard recipe
Bibimbap Nourishing Bowl
A low FODMAP Bibimbap nourishing bowl recipe inspired by the Korean cuisine. Includes mixed rice, crispy tofu, veggies and a sunny side up egg.
Servings: 2 people
Ingredients
- ½ cup brown rice
- 1 cup water
- Pinch of salt
- 2 cups | 2,65oz | 75g swiss chard without stems OR spinach chopped
- 2,65 oz | 75g rainbow carrot peeled and julienned
- 2,29 oz | 65g courgette julienned
- 3 tbsp olive oil
- 6 oz | 170g plain tofu
- Pinch of salt
- 2 eggs (optional. Omit if vegetarian)
- 0,56 oz | 4g green onions green tops only, chopped
- 1 tbsp | 0,39oz | 11g Sesame seeds optional
Instructions
- Place the rice in a sauce pan with boiling water and a pinch of salt. Cook on a low heat, until all the water has been absorbed and the rice is cooked.
- Drain and wrap the tofu with paper towel. Place a plate and a heavy object on top of the tofu and set aside for 15 minutes. This process will help tofu drain faster. After pressing the tofu, cut into medium rectangular strips and coat both sides with salt. In a hot grill pan, grill 5 minutes per side or until crispy and golden brown.
- For the swiss chard, carrots and zucchini, simply heat up 2 tbsp of olive oil in a skillet, then sauté the vegetables (one at a time) with salt until tender. Chard will take 5-7 minutes, carrots about 5 minutes, and zucchini 2-4 minutes.
- Fry the eggs (optional) with a tbsp of olive oil and add a pinch of salt.
- Place the rice in two bowls, top with veggies and tofu, and finish with a sunny side up egg.
- Top with green onions and sesame seeds (optional), stir everything up and serve.
Notes
If desired, you can season the bowl with the traditional bibimbap sauce:
2-3 tablespoon low FODMAP red pepper paste + ½ teaspoon gluten free soy sauce + 1 teaspoon apple cider vinegar + 1 teaspoon sugar + ½ teaspoon sesame seeds + 1 teaspoon sesame oil.
Mix well and pour the dressing over the bibimbap before stirring everything up.
2-3 tablespoon low FODMAP red pepper paste + ½ teaspoon gluten free soy sauce + 1 teaspoon apple cider vinegar + 1 teaspoon sugar + ½ teaspoon sesame seeds + 1 teaspoon sesame oil.
Mix well and pour the dressing over the bibimbap before stirring everything up.
Tried this recipe?Mention @my_gut_feeling or tag #mygutfeeling!
Recipe in Portuguese:
Bowl de Salada Coreana Bibimbap
Receita low FODMAP de bowl de salada Bibimbap, inspirada na cozinha coreana. Arroz integral, tofu, legumes e como opção, um ovo estrelado "a cavalo".
Servings: 2 pessoas
Ingredients
- ½ chávena de arroz integral
- 1 chávena de água
- Pitada de sal
- 75 g acelgas sem talos OU espinafres cortados
- 75 g de cenoura colorida descascada e cortada em juliana
- 65 g de curgete cortada em juliana
- 3 colheres de sopa de azeite
- 170 g de tofu
- Pitada de sal
- 2 ovos (omitir se vegetariano)
- 1 colher de sopa | 4g cebolinho ou cebolo picado
- 1 colher de sopa | 11g de sementes de sésamo opcional
Instructions
- Coloque o arroz numa panela com água a ferver e uma pitada de sal. Coza em lume brando, até que toda a água tenha sido absorvida e o arroz esteja cozido.
- Escorra e envolva o tofu com papel absorvente. Coloque um prato e um objeto pesado em cima do tofu e reserve durante 15 minutos. Este processo vai ajudar a remover a água do tofu mais rapidamente. Depois de pressionar o tofu, corte em tiras retangulares e tempere ambos os lados com sal. Numa frigideira quente, grelhe o tofu durante 5 minutos de cada lado ou até ficar estaladiço e dourado. Reserve.
- Aqueça 2 colheres de sopa de azeite numa frigideira em lume alto. Adicione a acelga e deixe saltear durante 5-7 minutos, de seguida a cenoura durante mais 5 minutos e a curgete no final entre 2 e 4 minutos. Os legumes devem ficar ligeiramente crocantes. Tempere com sal.
- Frite os ovos (opcional) com uma colher de sopa de azeite e adicione uma pitada de sal.
- Coloque o arroz em duas tigelas, adicione os legumes e o tofu, e coloque o ovo em cima.
- Termine com o cebolinho e as sementes de sésamo (opcional), misture tudo e sirva.
Notes
Se desejar, poderá temperar a salada com o molho tradicional bibimbap:
2 a 3 colheres de sopa de massa de pimentão com baixo teor de FODMAPs + ½ colher de chá de molho de soja sem glúten + 1 colher de chá de vinagre de maçã + 1 colher de chá de açúcar + ½ colher de chá de sementes de sésamo + 1 colher de chá de óleo de sésamo.
Misture bem e deite o molho sobre o bibimbap antes de mexer tudo.
2 a 3 colheres de sopa de massa de pimentão com baixo teor de FODMAPs + ½ colher de chá de molho de soja sem glúten + 1 colher de chá de vinagre de maçã + 1 colher de chá de açúcar + ½ colher de chá de sementes de sésamo + 1 colher de chá de óleo de sésamo.
Misture bem e deite o molho sobre o bibimbap antes de mexer tudo.
Tried this recipe?Mention @my_gut_feeling or tag #mygutfeeling!
I am a great fan of Korean foods. This nourishing bowl of yours looks so colourful, appetising and what’s more important super healthy! I wouldn’t mind at all having this bowl on a weekly basis!
An all-in-one bowl of deliciousness. So versatile too. It is one of my go-to dishes. Your version looks perfect for IBS people (that’s me).
Thank you, Heather! Happy to hear that 🙂