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Saturday, April 13, 2024

Filling and good for digestion: how to make Korean egg rolls

Packed with protein and fiber, Korean egg rolls are a great choice for breakfast.

Eggs, vegetables, spices and a little bit of dexterity – that’s all you need to make a delicious and hearty Korean egg roll, also known as gyeran-mari.

This special breakfast is made with ingredients that provide protein and dietary fiber, aiding digestion and prolonging the feeling of fullness.

How Korean egg rolls are made

The secret to Korean people’s slimness lies in their lifestyle and diet. A large part of their diet is made up of fermented foods, which are a great source of probiotics that help balance the intestinal flora and reduce inflammation and bloating.

In addition, eggs are often included in the traditional Korean diet, which is excellent as eggs are one of the best sources of protein, with 4.8 grams of protein in a large piece.

Metabolic function also depends on genetics, but eating foods high in protein will speed up metabolism. It is also rich in vitamin D and calcium, which together have been shown to promote weight loss. It’s one of the best choices for breakfast, as a 2008 study showed that overweight participants who ate eggs at the first meal of the day lost more pounds than those who started the day with a carbohydrate-rich meal – despite no difference in calorie content.

Vegetables are another key ingredient of the unusual breakfast, and can be varied seasonally. Whatever the variety, they are an excellent source of fiber. The basic recipe calls for carrots, red onions, green onions and mushrooms, but you can also add cheese and meat products.

In any case, cold cuts should be avoided, as they are usually high in salt and contain additives that can cause water retention and are not good for your health. It is better to mix vegetables into eggs, which, thanks to their fiber content, can prevent obesity and even aid digestion.

Filling and good for digestion: how to make Korean egg rolls
Image: Freepik

Ingredients

  • 5 large eggs
  • 1 tablespoon 3.5% fat milk
  • 1/4 teaspoon vinegar
  • 1 small carrot, diced
  • 1 small onion, quarter diced
  • 1 spring onion, finely chopped
  • 4-5 sliced mushroom heads
  • Coconut oil
  • Salt and pepper to taste

Preparation

Beat the eggs in a saucepan, add the salt, pepper, milk and vinegar. Once completely homogeneous, strain the mixture through a metal sieve to remove any large pieces. Fry the vegetables and mushrooms in a pan with a teaspoon of coconut oil, sprinkle with salt and pepper. After 4-5 minutes, remove from the heat and wait for the vegetables to cool to lukewarm, then add to the egg mixture.

Next, heat one third of the mixture in a teaspoon of coconut oil, making sure to spread it thoroughly on the pan. Once the eggs have come together, after about 3-4 minutes, use a kitchen spatula or turner spoon to start rolling the scrambled eggs until they are about 75% rolled up. Add a little more oil if you need to, then pour half of the vegetable egg mixture in the bowl into the empty space and spread it around.

When the egg is cooked, roll it up again as previously detailed. Finally, add the remaining egg, cook for 2-3 minutes, then roll this up again, this time all the way through. Then fry the sides of the roll for 1-2 minutes. Take the roll out and when it has cooled a little, cut it into two-finger thick pieces. If you have any left over, you can save it for later, it will keep in the fridge for 2-3 days.

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