Bella Bulgogi

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Hey babes,

Does it ever annoy you when people attribute labels to food like, outside of recipes? Like when you’re talking to a coworker and they go on and on about how today they ate paleo pancakes with gluten-free, free-range syrup and keto coffee along with their vegan cauliflower. I hear myself talking that way all the time, and it annoys me as it comes out of my own mouth. “Yeah, this morning I had a tofu “egg” scramble and silken sour cream and oil-free taco sauce and blah-blah-blah”. Sadly, though, when I don’t use those monikers, I usually get at least one smart eleck response like “OHHHHH, SOUR CREAM ISN’T VEGAN!!!!” My kids and I have even developed a short-hand to describe mock ingredients, like saying “chez” for cheese-mimics and beff for faux-steaks.

I know all of the qualifying of exactly what we’re eating is tiring, both to those of us eating and the audience, but in cases where the ingredient or dish flies in the face of our lifestyle, we have to be specific. A great example of this is bulgogi.

Bulgogi is a popular Korean dish, and the name literally translates to “fire meat.” The traditional dish is made of thin, marinated beef (or sometimes pork) that is then grilled or stir-fried. Not a dish that could ever be mistaken for a vegan delicacy.

But sometimes, inspiration is a sticky thing, even if it flies in the face of logic. A while back I was perusing social media, and a lovely woman that I follow on her roller-coaster of a weight loss journey decided to make bulgogi. Aside from the horror of watching someone marinade and cook the muscles of another animal in a wok simmering with a cup of oil, I was additionally appalled by the nutrient breakdown of the dish.

Traditional Beef Bulgogi (per serving, not including the additional cooking oil)

Calories: 436kcal | Carbohydrates: 18g | Protein: 47g | Fat: 17g | Saturated Fat: 4g | Cholesterol: 122mg 

Bella Bulgogi (per recipe)

Calories: 297kcal | Carbohydrates: 55.4g | Protein: 17.8g | Fat: 3.7g | Saturated Fat: 0.5g | Cholesterol: 0mg 

I’ve taken the liberty of only comparing the barest bones of the macronutrients in a standard bulgogi recipe and my bella bulgogi, though there is one little caveat you may have noticed: My entire recipe is just a touch under 300 calories (and depending on what you’re eating with it, I would typically split it into 2-4 servings), whereas one serving of the beef bulgogi is listed (or ¼ of the total dish). So if you ate all of the beef bulgogi in one go (please please don’t do that), you’d be staring down the barrel of 1744 calories of animal, and over 77 grams of fat.

And it is important to remember that, on top of being bad for the animals and environment, animal protein and fat are proven to be terrible for human health. Animal protein is shown to raise IGF-1, which has been linked to cancer growth and proliferation, as well as increasing the levels of TMAO in the blood, which “injures the lining of our vessels, creates inflammation, and facilitates the formation of cholesterol plaques in our blood vessels.”

Saturated fat, which primarily (though not exclusively) comes from animal products, is detrimental for even more reasons, from its impact on LDL cholesterol to its effect on insulin resistance and obesity. So even if you aren’t trying to watch your weight, it is important to remember that the source of the energy you use to fuel your body is just as critical. If you really want to smash down 1700 calories in one go, you’re going to be doing much better by your body if you were to pack in a mixture of whole grains, hearty legumes, rich cruciferous vegetables and greens, and a kick-ass dressing made with vibrant spices, herbs, vinegars, and even some nut or seed butter! But today, we’re going to keep it light with one of my top-three favorite ingredients: mushrooms.

The Key Players

Now, normally I don’t buy a ton of full-sized portobello mushrooms. Pound for pound, they generally run more expensive than their baby counterparts of white button mushrooms. Hell, I can go to my local Asian grocery store and buy King Oyster mushrooms the size of my child’s arm for the same cost as two thin portobellos at the wrong store. If that’s a concern, those beautiful baby portobellos (also called baby bellas or crimini) are a match in terms of taste and nutrition, so pick which one you prefer. I went with the big boys this time for the visual similarity to beef bulgogi (and, you know, food photography), but off-camera I will definitely use baby bellas or even mix it up with some hearty oyster mushrooms.

Speaking of their nutrition, mushrooms are total Titans, as I like to mention to everyone that will hold still while I screech excitedly. On top of being low in calories and fat, they are over 1/5 fiber by weight and nearly 2/3 protein, and are one of the few healthy dietary sources of vitamin D, as well as a robust mix of B vitamins, selenium, phosphorus, and copper. Additionally, mushrooms contain antioxidants which are actually boosted by certain cooking methods (spoiler alert: don’t boil or fry them).

From a culinary perspective, mushrooms are also rich in umami, the fifth human taste that has been most closely approximated to words like “savory,” or even “meaty” and helps add a depth of flavor that people sometimes miss when transitioning off an animal-based diet. Umami comes from glutamate, an abundant amino acid in fermented foods, as well as sea vegetables like kombu and the dusty gold that is nutritional yeast.

Beyond the mushrooms and other culinary necessities like soy sauce and sesame seeds that make this dish EVERYTHING and more, there are two specific additions that take it from being marinated mushrooms and over the line to quasi-traditional bulgogi: the partridge and the pear tree.

Oh wait no. The gojuchang and the pear. Same difference, right?

Gochujang is a paste used in lots of Korean cooking, and the flavor comes mostly from red chili powder. I’ve talked before about the benefits of spicy food in your diet, but in case you’re new, here’s the quick version: chili peppers have been shown to be beneficial for a number of needs, from burning fat to helping migraines to fighting infections. Additionally, newer data indicates they may also help longevity, fight cancer, and help prevent cardiovascular disease. Moral of the story? If you can take the heat, by all means EAT IT!

The true traditional version of bulgogi actually calls for Asian pears, but in a pinch you can absolutely use a Barlett, D’Anjou, etc. Pears are a good solid fruit option, both by themselves and grated into a marinade (as long as, as always, you don’t peel them). They are high in fiber and surprisingly low on the glycemic index, as well as being rich in Vitamin C and copper. They also contain the antioxidants lutein and zeaxanthin, which among other traits protect your eyes as you age. They are also a natural source of erythritol, which may also act as an antioxidant, according to a 2010 study. I would certainly choose a fibrous, beautiful pear over a dollop of maple syrup or honey for a marinade any day of the week.

But what do I eat this with?

By now you’re intrigued, maybe salivating. Of course, between the novelty and the very low calorie-density, you’re probably scratching your head wondering what to pair it with, I mean, aside from a big bowl of rice (which is 100% an option). Here are just a few ideas:

• Rice bowl with shredded cabbage, carrots, edamame and sesame seeds (aka, my lunch today)
• Korean tacos with bright fresh vegetables and kimchi
• Korean-inspired ramen bowls
• Spring rolls with lots of fresh vegetables and avocado
• A banchan spread, paired with lots of other delicious small dishes for your next post-pandemic rager

So, check out the fail-proof recipe below, and let me know what you add these little strips of pure umami to for dinner!