Healthy Kimbap Recipe
Kimbap – literally means rice rolled in seaweed (kim--dried seaweed, bap--rice) is one of the most popular and healthy Korean dishes. There are many different varieties because you can fill it with almost anything you like. Our version is not only delicious, rich in vitamins and antioxidants, it is also packed with ingredients to help boost your metabolism and keep you full longer. Enjoy!
- 1.5 cups uncooked multigrain rice, soaked for at least 3 hours
- 10 sesame leaves, julienned
- 2 Tbsp sesame oil
- 2 eggs
- 1 5oz bag spinach
- 2 tsp soy sauce
- 2 tsp sesame oil
- 2 tsp sesame seeds
- 1 clove garlic, finely minced
- 1 cucumber
- 1 medium carrot
- 6oz extra firm tofu
- 1 5oz can tuna, drained
- 3 sheets of dried paper seaweed, roasted slightly
Rice – Rinse the rice with water and wash until the water runs clear. Add 3 cups of water and cook over medium high heat for 7-10 minutes or until a rolling boil. Stir the rice, making sure to scrape the bottom. Cover and lower to a simmer and continue to cook until the grains turn fluffy and are cooked through, 12-15 minutes. Transfer rice to a heatproof bowl and lightly fold in sesame oil, julienned sesame leaves and salt to taste.
Egg – Heat the pan with a thin layer of cooking oil over medium heat. Beat the eggs with a little salt and pepper and add the eggs to the pan. Once the bottom is set, flip the egg over and cook all the way through. Transfer to cutting board and cut into strips
Spinach – blanch spinach in salted water until softened (30 seconds). Drain and quickly rinse with cold water to stop cooking process. Gently squeeze the spinach to remove excess water. In a bowl, season spinach with soy sauce, sesame oil, sesame seeds, minced garlic
Cucumber – cut into long sticks, discard seeds
Carrot – julienne the carrots (or cut into 1/3 inch strips), blanch the carrots in salted water until softened, drain and remove excess water.
Tofu – Remove any excess moisture with a paper towel and light sprinkle with salt. Heat pan with a little cooking oil and fry the tofu slices until all sides are golden brown
Tuna – Remove any excess liquid
Place seaweed on a bamboo rolling mat, shiny side down. Spread about ¾ cup rice onto the seaweed, leaving 1 inch from the top. Carefully place each filling into the center of the roll. Using the bamboo mat, roll over the filling so that you reach the other end of the rice. Using firm pressure, keep rolling and tucking. Remove from the mat and set the kimbap aside with the seam down. Repeat 2 more times with remaining ingredients. Brush the finished rolls with sesame oil.
Note: To keep the bamboo rolling mat clean, cover with plastic wrap first before using. If you don’t have a bamboo mat handy, you can also consider using a towel.
Using a sharp knife, cut each roll into 6 - 8 pieces. For a clean cut, wipe the knife with a damp paper towel in between each slice to prevent rice from sticking. Serve immediately or pack it to-go.
Sesame leaves – rich in vitamin A, C, and B2, rich in minerals, calcium, iron and potassium, omega 3 fatty acids, high in fiber, and helps reduce inflammation.
Multigrain rice – high in complex carbohydrates and protein, breakdown slower and provides energy over longer periods of time, contains many nutrients, fiber and other essential minerals like magnesium, copper, iron.
Tofu –has antioxidants that prevent cancer, helps lower bad cholesterol, a good source of protein, iron, calcium, magnesium, copper, zinc and vitamin B1.
Seaweed – high in iodine – mineral essential for metabolism and healthy thyroid function. Good source of B12, high in potassium (helps lower blood pressure and lower risk of heart disease), prevents cancer