Kimchi Grain Bowl
Kimchi Grain Bowl

Kimchi Grain Bowl

Research shows those who eat 30 or more different plant-based foods a week have a more diverse mix of gut microbes than those who ate less than ten. Hitting 15 plant-based foods in a single recipe, this colourful grain bowl is a microbe-loving option and a real winner in the diversity stakes.

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Total Time
20 Minutes
2 tbsp of tamari or light soy sauce
250g of firm tofu, sliced
1 tbsp of sesame oil or light olive oil
2 garlic cloves, sliced
2.5cm (1in) piece of fresh ginger, peeled & grated
160g of kale
250g of pre-cooked brown rice
250g of pre-cooked quinoa
For The Topping:
200g of kimchi (homemade or shop-bought)
½ bunch of spring onions, sliced
1 tbsp of sesame seeds
A squeeze of lime juice
Step 1

Put half the tamari in a bowl, add the tofu and coat evenly.

Step 2

Heat a frying pan over a medium-high heat and add the oil. Add the tofu slices and cook on each side for 2-3 minutes until golden. Reduce the heat to medium, add the garlic and ginger and cook for 
1 minute. Remove the tofu from the pan and set aside.

Step 3

Add the kale to the pan with the remaining tamari and cook for
 2-4 minutes until the kale has wilted.

Step 4

Heat the rice and quinoa according to the packet instructions and divide between two bowls.

Step 5

Top the rice and quinoa with the tofu, kimchi, kale and spring onions and sprinkle over the sesame seeds. Add the lime juice and serve immediately.


Fibre add a small tin of canned sweetcorn to the kale

Variety top with mixed beansprouts

Ferments fermented hot sauce

Recipe courtesy of The Gut-Loving Cookbook: Over 60 deliciously simple gut-friendly recipes from Alana & Lisa Macfarlane of The Gut Stuff (Pavilion Books).

Image credit: Haarala Hamilton.

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