High-protein Korean beef bulgogi

High-protein Korean beef bulgogi with beef, soy sauce, nashi pear, garlic and sesame oil – full of flavour, juicy and quickly fried in the pan.

At a glance

• Serves 2
• Prep time: 20 min
• Cooking time: 5 min
• Total time: 25 min
• Calories: 420 kcal per serving
• Protein: 35 g
• Fat: 22 g
• Carbs: 18 g

Ingredients

• 400 g rump steak or entrecôte
• 1 small white onion
• 1 tbsp toasted white sesame seeds
• 1 grated garlic clove
• 2 spring onions
• ½ grated nashi pear
• 1 tbsp toasted sesame oil
• 1 tbsp ghee (for high-heat cooking)
• 2 tbsp dark maple syrup (or honey)
• 4 tbsp dark soy sauce

Method

You’ll need: frying pan · wok · chopping board · knife · mixing bowl · grater

1. Put the beef in the freezer briefly until firm, then slice it very thinly across the grain with a sharp knife.
2. In a large bowl, stir together the soy sauce, sesame oil, maple syrup or honey, grated garlic and finely grated nashi pear to make a marinade.
3. Add the beef to the marinade and mix thoroughly. Cover the bowl and leave the meat to marinate in the fridge for at least 30 min so it takes on the flavours.
4. Heat the ghee in a large heavy frying pan or wok and fry the white onion briefly. Add the marinated beef to the hot pan in batches and let it brown before you turn it.
5. Fry the meat only briefly more, until dark and glossy. Toss in the spring onions at the end and scatter with the toasted sesame seeds.
6. Serve the bulgogi straight from the pan, on its own, with rice or in fresh lettuce leaves.

Good to know

Bulgogi is one of those dishes that tastes of far more than the effort it takes. The marinade is deep and rounded, just right between salty and gently sweet.

Swaps

1 tbsp toasted sesame oil → 1 tbsp avocado oil or extra ghee (more heat-stable fats) 2 tbsp dark maple syrup/honey → 2 tbsp date paste or 1–2 tbsp coconut aminos (fewer free sugars, a few more micronutrients) 4 tbsp dark soy sauce → 4 tbsp reduced-salt tamari or coconut aminos (often gluten-free, usually a little milder and sometimes less sodium; tamari contains soya) 1 small white onion → 1 small red onion or shallots (more polyphenols, slightly more aromatic)

Allergens

Contains soya and sesame; honey isn't suitable for babies under 12 months, and in pregnancy the beef should be cooked right through. Contains: gluten (soy sauce), milk.

Frequently asked questions

What's in beef nutritionally?

Beef provides iron, zinc, vitamin B12 and protein. The fat content varies a lot depending on the cut.

Is soy sauce just salt, or more?

Soy sauce mainly brings sodium, plus small amounts of amino acids from fermentation. It's very salty, so it's worth using it mindfully.

What does sesame bring besides flavour?

Sesame seeds contain unsaturated fats, some protein and minerals such as calcium, magnesium and copper. As the amount in the recipe is fairly small, their contribution stays modest.

Does garlic agree with everyone?

Not always. Garlic and onion contain FODMAPs, which can cause symptoms such as wind in people with a sensitive gut or IBS.

Does nashi pear bring any special nutrients to the bulgogi?

It provides some vitamin C, water and small amounts of fibre. In this recipe, the amount matters more for cooking than for nutrition.