Gut health is a hot topic right now and for good reason. Probiotics comprise a large part of that conversation. Probiotics are live organisms such as bacteria and yeast that we eat to help our digestive tracts run more effectively. While most of us know that live cultured yogurt has probiotics in it,only some of us know that miso soup and kimchi are two top food sources of probiotics. So, if you’re buying kimchi at the supermarket walk straight to the refrigerated section, and buy unpasteurized kimchi for those live probiotics. Choose the unpasteurized version to get more bang for your buck. Pasteurization involves treating foods with heat which can kill off some probiotics.
But back to my hungry belly and yours: miso and kimchi are flavours that combine beautifully together. Miso, a staple of Japanese cuisine, is hard to describe because there are so many varieties. You can experiment with any variety you like; I use a gluten-free white miso made from soy beans and rice. White miso has a mild sweet yet salty flavour, while kimchi adds a nice sour and spicy kick to this bowl. It gets the party started! Pair the miso and kimchi with a neutral whole grain base like brown rice or quinoa and you can’t go wrong. Add an egg for protein along with fresh vegetables for fibre (and a nice crunch). You could even add 2 eggs if you want a full serving of protein. Enough chatting right? Get cooking and enjoy!
Miso Kimchi Fried Rice
Author: Jen - A Naturally Nu Foodie recipe
Prep Time: 10 to 15 minutes
Cook Time: 20 minutes
Total Time 30 to 35 minutes
Number of Servings: 4
½ cup (125 mL) rice
1 cup (250 mL) miso broth
3 tbsp (45 mL) avocado oil, divided
2 shallots, minced
2 to 3 garlic cloves, minced
1 cup (250 mL) carrots, thinly ribboned (I used a vegetable peeler)
½ cup (125 mL) fresh snap peas, diced
½ cup (125 mL) unpasteurized kimchi (I used Karthein’s.)
4 large eggs
2 green onions, thinly sliced, divided
1 tbsp + 1 tsp (20 mL) toasted black sesame seeds, divided (optional)
In a rice cooker, combine rice and miso broth. Or cook rice according to package instructions using miso broth instead of water.
In a large skillet , add 1 tbsp of avocado oil and chopped onions. Cook over medium heat for about 3 to 5 minutes, until the onions become translucent.
Add garlic and ginger to onions. Stir and cook for 1 minute.
Add the carrots and snap peas. Cook mixture until the vegetables are tender, about 10 minutes.
Push the vegetable mixture to the sides of the pan and add 1 tbsp to the centre of the pan.
Mix avocado oil, rice and vegetables together. Set aside.
Heat another skillet over medium heat with 1 tbsp avocado oil. Gently crack eggs into the skillet. Fry eggs, without turning, until desired consistency is achieved.
Add kimchi to fried rice, and split into four bowls. Top each bowl with a fried egg, green onions and toasted sesame seeds (if using).
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