Rice
| Ingredient | English | 1x | 2x | 3x | 4x |
|---|
| Cooked Mixed Grain Riceabout 2 cups dry white rice plus 1/4 cup each black rice, pearl barley, and millet; see method | 750 g cooked (150 g per serving) | 750 g | 1.5 kg | 2.25 kg | 3 kg |
Vegetables
| Ingredient | English | 1x | 2x | 3x | 4x |
|---|
| Carrots | 400 g, cut into matchsticks | 400 g | 800 g | 1.2 kg | 1.6 kg |
| Green Beans | 400 g, cut into bite-size pieces | 400 g | 800 g | 1.2 kg | 1.6 kg |
| Bean Sprouts | 400 g | 400 g | 800 g | 1.2 kg | 1.6 kg |
| Spinach | 400 g (about 1 large bunch) | 400 g | 800 g | 1.2 kg | 1.6 kg |
| Saltfor seasoning the vegetables | To taste | — | — | — | — |
| Sesame Oilfor seasoning the vegetables | 1 Tbsp | 1 tbsp | 2 tbsp | 3 tbsp | 4 tbsp |
Ground Beef and Seasoning
| Ingredient | English | 1x | 2x | 3x | 4x |
|---|
| Ground Beef | 400 g | 400 g | 800 g | 1.2 kg | 1.6 kg |
| Neutral Oilfor sauteing | 1 Tbsp | 1 tbsp | 2 tbsp | 3 tbsp | 4 tbsp |
| Sesame Oilfor the aroma | 1 tsp | 1 tsp | 2 tsp | 3 tsp | 4 tsp |
| Soy Sauce | 2 Tbsp | 2 tbsp | 4 tbsp | 6 tbsp | 8 tbsp |
| Minced Garlic | 2 Tbsp | 2 tbsp | 4 tbsp | 6 tbsp | 8 tbsp |
| Ginger | 1 Tbsp, minced | 1 tbsp | 2 tbsp | 3 tbsp | 4 tbsp |
| Brown Sugarto taste, for caramelization and sweetness | 1 Tbsp | 1 tbsp | 2 tbsp | 3 tbsp | 4 tbsp |
Toppings and Sauce
| Ingredient | English | 1x | 2x | 3x | 4x |
|---|
| Gochujanga dollop per bowl | To taste | — | — | — | — |
| Sesame Oilfor drizzling over the finished bowls | 1 Tbsp | 1 tbsp | 2 tbsp | 3 tbsp | 4 tbsp |
| Sesame Seedsfor sprinkling | 1 tsp | 1 tsp | 2 tsp | 3 tsp | 4 tsp |
| Fried Eggsoptional, but not really | 5 (1 per bowl) | 5 eggs | 10 eggs | 15 eggs | 20 eggs |
Pantry swaps
| Original | Swap1 | Swap2 | Swap3 | Swap4 |
|---|
| Sesame Oil | Ground sesame | | | |
| 1 | 1 | | | |
| Minced Garlic | Garlic powder | | | |
| 1 | 0.125 | | | |
| Ginger | Ground ginger | | | |
| 1 | 0.333 | | | |
| Brown Sugar | 1 tablespoon of molasses plus granulated sugar to equal 1 cup | 1 cup firmly packed brown sugar | 1–3/4 cups confectioners’ sugar (makes baked goods less crisp) | 1 cup superfine sugar |
| 1 | 0.062 | 1 | 1.75 | 1 |
| Sesame Seeds | Ground sesame | | | |
| 1 | 1 | | | |
Method
- Cook the mixed grain rice: rinse 2 cups white rice plus 1/4 cup each black rice, pearl barley, and millet 5-6 times, then soak 30 minutes. Cook with a 1:1.1 water-to-grain ratio (about 1:1.4 if you skip the soak) in a rice cooker, pressure cooker, or pot. Cook any beans separately until soft before adding them to the rice – never add hard beans.
- Cut the carrots into matchsticks (a mandoline or grater works if you are short on time) and the green beans into bite-size pieces.
- Blanch the bean sprouts for just a few seconds so they keep their crunch, then squeeze out the excess water. Blanch the whole pack of spinach – it shrinks to about 20% of its original size – and the green beans the same way, then drain.
- Heat 1 Tbsp neutral oil and 1 tsp sesame oil in a pan. Saute the carrots until bendy but still crisp. Add the ground beef and break it apart with a spatula so the moisture evaporates.
- Once the meat starts browning, add 2 Tbsp soy sauce, 2 Tbsp minced garlic, 1 Tbsp minced ginger, and brown sugar to taste. Cook until the beef is fully cooked through, taste-test, and set aside to cool.
- Season the blanched vegetables with salt and sesame oil to taste.
- Assemble each bowl: a heaping cup of mixed grain rice, the vegetables and ground beef arranged on top, crowned with a fried egg.
- Finish each bowl with a dollop of gochujang, an extra drizzle of sesame oil, and a sprinkle of sesame seeds. Leftovers keep in the fridge and reheat well – frozen rice stays good for later meal preps.
Notes
Servings: 5 (the creator measured for five servings). Per serving (no egg): 620 kcal, 28 g protein, 23 g fat, 11 g fiber. With fried egg: 690 kcal, 34 g protein, 28 g fat. Macros are estimates summed from USDA per-100 g values for the listed ingredients – the creator states no macros. Fiber is high here by design: it is the point of the video.
Quantities: exact from the creator’s description box (the video is a narrated gut-health meal prep that also covers hwedupbap, dakgalbi, salmon pot rice, and cabbage rolls; this post features the bibimbap). Prep and cook times are estimates – the creator does not state them; about 45 minutes of vegetable prep and 20 minutes of cooking for five servings.
Rice: the creator’s mixed grain ratio is 80% white rice to 20% mixed grains to start, increasing the mixed grain share gradually as your gut adapts. Swap the black soybeans for chickpeas, peas, or kidney beans for variety; pre-cooked beans freeze well for adding a handful whenever you want.
Meal prep: everything keeps for the week. Blanching the vegetables keeps their crunch and color through reheating, and this bowl is the creator’s go-to for packing lunch for work or school. Source: Doobydobap, “How Koreans Meal Prep for Gut Health” (YouTube). https://www.youtube.com/watch?v=4bjuA4aRKNw