Gut-friendly · Fermented foods · High fibre · Vegan · Lunch
Fermented Grain Bowl with Kimchi & Sprouted Mung Beans
Quinoa and rice, quick-pickled carrot ribbons, radish, wakame, avocado and plenty of kimchi — the bowl from my supper-club table.
Prep25 min
Cook20 min
Serves4
Protein24 g
Ingredients
- 150 g white rice
- 100 g quinoa, rinsed
- 1 tbsp furikake or crumbled nori
- 2 carrots, peeled into ribbons
- 6 radishes, thinly sliced
- 3 tbsp rice vinegar + 1 tsp sugar + pinch of salt
- 200 g sprouted mung beans
- 10 g dried wakame, soaked 10 min
- 2 ripe avocados
- 200 g kimchi
- 300 g firm tofu or tempeh, glazed with soy & maple
- 2 spring onions, sliced
Nutrition per serving
| Energy | ≈ 560 kcal |
| Protein | ≈ 24 g |
| Fibre | ≈ 13 g |
| Fat | ≈ 24 g |
Approximate values, calculated from standard UK food composition data.
Method
- Cook rice and quinoa together with 450 ml water, covered, for 15 minutes. Rest 5 minutes, then fold through the furikake.
- Toss carrot ribbons and radish in the vinegar, sugar and salt. Leave for 15 minutes while you prepare everything else.
- Pan-fry the tofu or tempeh until golden, then glaze with soy and maple for the final minute.
- Drain the wakame and squeeze dry. Slice the avocados.
- Build each bowl around a mound of grains: pickles, sprouts, wakame, avocado, kimchi and tofu. Finish with spring onion.
Nutritional notes
Kimchi adds live cultures when it’s unpasteurised — add it at the end so it isn’t heated. Sprouting mung beans makes them quick to eat raw and adds crunch. Quinoa brings extra protein and fibre alongside the rice.