kimchi grain bowl
Research shows that those who ate 30+ different plant-based foods a week have a more diverse mix of gut microbes than those who ate less than 10. More on the science here.
Hitting 15 plant-based foods in one single recipe, this colourful grain bowl is a microbe-loving option and a real winner in the diversity stakes. It features our oh-so-delicious kimchi recipe too!
high-fibre | veggie | fermented
variety count – 15
serves
2 portions
ingredients
200g tofu, sliced
2 tbsp tamari
2 garlic cloves, sliced
1-inch ginger, grated
160g cooked brown rice
120g cooked quinoa
1 tbsp sesame oil
topping
150g kimchi
80g kale
3 spring onions, sliced
1 tbsp lime juice
1 tbsp sesame seeds
nutritional information
(per portion)
energy in kcal – 383
fibre – 7g
fat – 13g, and of which saturates 2.4g
carbohydrates – 35g, and of which sugars 4.1g
protein – 26g
method
- Cook rice and quinoa as per the packet instructions.
- Add 2 tbsp tamari to a bowl, add the tofu and coat evenly.
- Heat a frying pan to a medium-high heat and add oil. Add the tofu slices and cook on each side until golden. Turn down to a medium heat, add the garlic and ginger, cook for 1 minute. Remove the tofu from the pan, set aside. Add the kale to the pan with the remaining tamari, cook for 2 minutes.
- Divide the cooked rice and quinoa into bowls. Top with tofu, kimchi, kale, spring onions and sprinkle with sesame seeds. Add lime juice and serve immediately.
