Here’s a high-protein, nutrient-packed recipe for a Korean Bibimbap Bowl with Bulgogi Beef, Quinoa, and Kimchi
a balanced, muscle-friendly meal inspired by Korean cuisine! 🥢🍚
Korean Bibimbap Bowl
Ingredients (Serves 2)
For the bulgogi beef:
- 8 oz lean beef (sirloin or flank steak, thinly sliced)
- 2 tbsp soy sauce (or tamari for gluten-free)
- 1 tbsp sesame oil
- 1 tbsp honey or brown sugar
- 2 garlic cloves (minced)
- 1 tsp grated ginger
- 1/2 Asian pear (grated, optional for tenderness)
For the bowl:
- 1 cup cooked quinoa (or brown rice)
- 1/2 cup kimchi
- 1 cup spinach (steamed or sautéed)
- 1/2 cup shredded carrots
- 1/2 cup bean sprouts
- 1/4 cucumber (thinly sliced)
- 2 eggs (fried or soft-boiled, optional)
- 1 tbsp sesame seeds
- Optional: gochujang (Korean chili paste) for spice
Instructions
1. Marinate the beef: In a bowl, mix soy sauce, sesame oil, honey, garlic, ginger, and grated pear (if using). Add beef and marinate for 30 minutes (or overnight for deeper flavor).
2. Cook the beef: Heat a skillet over medium-high heat. Cook beef for 2-3 minutes per side until caramelized.
3. Prep the veggies: Steam spinach, shred carrots, and slice cucumber.
4. Assemble the bowl: Divide quinoa into bowls. Top with bulgogi beef, kimchi, spinach, carrots, bean sprouts, cucumber, and optional egg. Sprinkle with sesame seeds.
5. Serve: Drizzle with gochujang or extra sesame oil if desired.
Macros (Per Serving)
- Calories: ~500-550 kcal
- Protein: 35-40g (from beef + quinoa + egg)
- Carbs: ~45-50g (from quinoa and veggies)
- Fats: ~15-18g (healthy fats from sesame oil and egg)
Why This Meal is Great for Bodybuilders
- High-Quality Protein: Lean beef and quinoa provide essential amino acids for muscle repair.
- Complex Carbs: Quinoa and veggies offer sustained energy and fiber.
- Probiotics: Kimchi supports gut health and digestion.
- Customizable: Swap beef for chicken, tofu, or shrimp.
Pro Tips
- Boost Protein: Add extra egg whites or a scoop of edamame.
- Lower Carbs: Use cauliflower rice instead of quinoa.
- Extra Flavor: Add a splash of rice vinegar or toasted sesame seeds.
- Meal Prep: Cook beef and quinoa in bulk for quick weekday meals.
Enjoy this vibrant, protein-packed bowl to fuel your workouts and recovery! 🇰🇷💪