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Photo: Iain Bagwell; Styling: Mary Clayton Carl Photo by: Photo: Iain Bagwell; Styling: Mary Clayton Carl

Boribap (Rice and Barley with Vegetables)

Korean doenjang (fermented soybean paste) adds the most authentic flavor, but it can be hard to find; white or yellow miso works well in its place. There is a definite method to cooking Asian short-grain rice that mothers teach to their daughters. It involves rinsing several times and cooking in less water than traditional ratios.

Cooking Light NOVEMBER 2012

  • Yield: Serves 6 (serving size: 1 cup)
  • Hands-on:32 Minutes
  • Total:47 Minutes

Ingredients

  • 1/2 cup uncooked whole-grain barley
  • 2/3 cup short-grain white rice
  • 5 teaspoons dark sesame oil, divided
  • 1 medium carrot, peeled and julienne-cut
  • 1 small zucchini, julienne-cut
  • 2/3 cup sliced shiitake mushroom caps
  • 2/3 cup fresh bean sprouts
  • 1/2 (5-ounce) package fresh baby spinach
  • 1 1/2 tablespoons shiro miso
  • 1 1/2 tablespoons gochujang (Korean chile sauce, such as Annie Chun's)
  • 1 cup microgreens
  • 1 tablespoon roasted ground sesame seeds

Preparation

1. Cook barley in a large pot of boiling water for 35 minutes or until tender-chewy. Drain.

2. While barley cooks, place rice in a small saucepan; cover with water to 2 inches above rice. Swirl rice with hand in pan to agitate; drain. Repeat procedure 2 more times. Add 2/3 cup water to drained rice in pan. Bring to a boil over medium-high heat. Cover, reduce heat, and simmer 15 minutes. Remove from heat; let stand 10 minutes. Combine rice and barley in a large bowl.

3. Heat a medium nonstick skillet over medium-high heat. Add 1 teaspoon oil to pan; swirl to coat. Add carrot; sauté 2 minutes or until crisp-tender. Remove from pan. Add 1 teaspoon oil and zucchini to pan; sauté 1 minute or until crisp-tender. Remove from pan. Add 1 teaspoon oil and mushrooms to pan; sauté 2 minutes or until tender. Remove from pan. Add 1 teaspoon oil and bean sprouts to pan; sauté 1 minute or until bean sprouts wilt. Remove from pan. Add remaining 1 teaspoon oil and spinach to pan; sauté 1 minute or until spinach wilts. Arrange vegetables in separate piles over rice mixture. Dollop with miso and gochujang; top with microgreens. Sprinkle with sesame seeds. Mix together at the table.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Nutritional Information

Amount per serving
  • Calories: 212
  • Fat: 5.5g
  • Saturated fat: 0.8g
  • Monounsaturated fat: 2.1g
  • Polyunsaturated fat: 2.4g
  • Protein: 5.4g
  • Carbohydrate: 36.4g
  • Fiber: 4.9g
  • Cholesterol: 0.0mg
  • Iron: 2.4mg
  • Sodium: 305mg
  • Calcium: 39mg
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Boribap (Rice and Barley with Vegetables) recipe

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