Korean-Inspired Bibimbap with Kimchi

Kcal: 567 |

P: 28 |

F: 25 |

C: 61 |

Fiber: 10

Ingredients

Brown rice: 50g (1/2 cup), Tofu (firm): 100g (3.5 oz, cubed), Spinach: 60g (2 cups), Carrots: 50g (1/2 cup, julienned), Zucchini: 75g (3/4 cup, julienned), Shiitake mushrooms: 50g (1/2 cup, sliced), Bean sprouts: 50g (1/2 cup), Kimchi: 60g (1/4 cup), Egg: 50g (1 medium), Sesame oil: 10ml (2 tsp), Soy sauce (low-sodium): 10ml (2 tsp), Garlic: 6g (2 cloves, minced), Ginger: 5g (1 tsp, grated), Gochujang (Korean chili paste): 10g (2 tsp), Sesame seeds: 5g (1 tsp), Green onions: 10g (1 tbsp, chopped)

Nutritional info:

Meal Type: lunch

Dietary Suitable for: Vegetarian (excludes meat, may include dairy and eggs)

Cooking Time Minutes: 260

Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. Cook rice: Rinse and cook 50 g brown rice according to package instructions. Prepare vegetables: Blanch 60g spinach for 30 seconds, drain and season with 2ml sesame oil and a pinch of salt. Saute 50g julienned carrots, 75g julienned zucchini, and 50g sliced mushrooms separately with a bit of garlic until tender. 2. Cook tofu: Pan-fry 100g cubed tofu until golden. Season with 5ml soy sauce. 3. Make sauce: Mix 10g gochujang, 5ml sesame oil, 5ml soy sauce, 3g minced garlic, and 5g grated ginger. 4. Fry egg: Cook 50g egg sunny-side up. 5. Assemble: Place cooked brown rice in a bowl, arrange vegetables, tofu, 50g bean sprouts, and egg on top. 6. Serve: Add 60g kimchi on the side, drizzle with sauce, and sprinkle with 5g sesame seeds and 10g chopped green onions.

Menopause Benefits

This Korean-inspired bibimbap bowl is a nutrient-dense, plant-forward meal designed to support women’s health during menopause. Tofu and egg provide high-quality protein and calcium, supporting muscle and bone strength. Brown rice offers complex carbohydrates, B vitamins, and magnesium for steady energy and nervous system support. Spinach, carrots, zucchini, and shiitake mushrooms are rich in vitamins A, C, and K, plus antioxidants that help reduce inflammation and support immune and skin health. Kimchi and bean sprouts add probiotics and fibre for gut health and digestion. Sesame oil and seeds deliver healthy fats and lignans, which may help balance hormones and support heart health. Gochujang and garlic bring extra antioxidants and flavour. This bowl is a vibrant, satisfying way to nourish your body with protein, fibre, and a spectrum of vitamins and minerals, helping to maintain energy, bone health, and overall vitality during menopause.

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