This vibrant Korean-style fermented carrot dish combines the powerful antioxidants of carrots with the cardiovascular benefits of onions to create a flavorful side dish that supports vascular health. Perfect as a daily addition to meals for those focused on heart-healthy eating.
Ingredients
For the Carrot Kimchi:
- 2 large carrots (500g), cut into thin strips (4mm thick)
- 1 small onion or ½ large onion, halved and cored
- 3 cloves garlic, minced (or 1 tbsp minced garlic)
- 1 tsp fresh minced ginger (optional)
- 1 tbsp sweetener (stevia or oligosaccharide)
- 2 tbsp Korean red pepper powder (gochugaru)
- 1 handful green onions (50g), cut into 3cm pieces
- 1 tbsp fish sauce
- 1 tbsp salted shrimp broth
- Salt to taste
- Sesame seeds for garnish
For the Complete Meal:
- 1 serving frozen rice
- Fresh cabbage, thinly sliced
- 1-2 eggs
- Sesame oil
- Sesame seeds
- Salt to taste
For the Seaweed Soup:
- 1 handful dried pollack
- Dried seaweed
- 2 soup stock cubes
- 2.5 liters water
- Minced garlic
- Fish sauce and salt for seasoning
Instructions
Preparing the Carrot Kimchi
- Steam carrots: Bring water to a boil in a steamer. Steam the julienned carrots until slightly tender but still crisp, about 3-4 minutes. This light cooking enhances beta-carotene absorption. Let cool completely.
- Prepare aromatics: Combine minced garlic, ginger, sweetener, and red pepper powder in a large bowl.
- Add vegetables: Add the cooled carrots, sliced onion, and green onion pieces to the spice mixture.
- Season kimchi: Add fish sauce and salted shrimp broth. Mix gently to coat all vegetables evenly. Taste and add salt if needed.
- Ferment and store: Transfer to an airtight container and refrigerate. The kimchi can be eaten immediately but improves in flavor after 24-48 hours of fermentation.
Making the Seaweed Soup
- Prepare broth: In a pressure cooker, combine dried pollack, seaweed, soup stock cubes, and water. Cook according to pressure cooker instructions until broth is rich and flavorful.
- Season soup: Add minced garlic, fish sauce, and salt to taste.
Preparing the Rice Bowl
- Steam rice and cabbage: Place frozen rice in a microwave-safe bowl, top with sliced cabbage, and microwave for 2 minutes.
- Add egg: Crack eggs over the cabbage, cover egg whites with more cabbage, and microwave for 1 additional minute.
- Season rice: Add sesame oil, sesame seeds, and a pinch of salt to the rice mixture.
Serving
- Garnish kimchi: Sprinkle the carrot kimchi with sesame seeds before serving.
- Complete meal: Serve the carrot kimchi alongside the seaweed soup and cabbage rice bowl.
Recipe Information
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Servings: 4-6 as a side dish
Nutrition (per serving of kimchi):
- Calories: 45
- Protein: 2g
- Carbs: 8g
- Fat: 1g
- Fiber: 3g
- Vitamin A: 184% DV
Health Benefits
This carrot kimchi provides exceptional cardiovascular support through its key ingredients. Carrots deliver beta-carotene, which converts to vitamin A and acts as a powerful antioxidant that helps protect blood vessels from oxidative damage. Onions contribute quercetin, a flavonoid that research suggests may help lower cholesterol levels and reduce inflammation in blood vessels. The fermentation process creates beneficial probiotics that support gut health, which is increasingly linked to heart health. The combination of these nutrients, along with the anti-inflammatory properties of garlic and ginger, makes this dish a valuable addition to a heart-healthy diet.
Medical Disclaimer: This recipe is for informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. While the ingredients may offer health benefits, consult with a healthcare professional before making significant dietary changes, especially if you have cardiovascular conditions or are taking medications.