This Yubuchobap (Seasoned tofu pockets stuffed with rice: 유부초밥) is a PCOS-friendly recipe. Ready in 5 minutes.
Nutrition per Serving
0Calories
0gProtein
0gCarbs
0gFat
Wind down your day with this nourishing american Yubuchobap (Seasoned tofu pockets stuffed with rice: 유부초밥). A well-balanced dinner is essential for women managing PCOS, as it supports overnight hormone regulation and helps prepare the body for restful sleep. This recipe combines wholesome ingredients that support both satiety and metabolic health.
This recipe pairs well with a side of leafy greens or a simple mixed salad to add extra fiber and micronutrients to your dinner.
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The numbers and ingredients that make this recipe work for PCOS. Macros are per serving.
http://www.maangchi.com/recipe/yubuchobap
Music: Jaurim's Carnival Amour
Yubuchobap, made with seasoned fried tofu and rice is very popular lunch box and picnic food in Korea. You can make it very easily at home because these days ready-made kits of ingredients for yubuchobap are sold at Korean and Japanese grocery stores. You may find them in Asian grocery stores, too.
Ingredients (for 2 servings):
2 cups of cooked rice (made with 1 cup of short grain rice), yubuchobap kit, cucumber, carrot, salt, yellow pickled radish, vegetable oil, and canned black olives (for spooky eyes).
See my site for pictures and descriptions of ingredients: http://www.maangchi.com/ingredients
Directions:
1. Chop cucumber and carrot into small pieces, about 1/3 cup worth. Put it into a bowl.
2. Add a pinch of salt and mix well. Squeeze out any excess water 10 minutes later.
3. In a heated pan, add a drop of vegetable oil and saute the squeezed vegetables for 20 seconds.
4. Chop yellow pickled radish into small pieces, about 2 tbs worth.
5. Make 2 cups of rice and put it into a large bowl.
6. Add the vinegar-based sauce to the warm rice. Mix it well with a wooden spoon.
*tip: I suggest not pouring all the sauce from the packet into the rice. Add it little by little until you reach your preferred taste.
7. Add the prepared vegetables and chopped yellow pickled radish to the rice. Mix it well and cool it down.
8. Open the package of yubu and squeeze it slightly to drain out the extra sauce.
9. Open up each yubu to make a pouch.
10. Take about 2-3 tbs of rice and make oval-looking rice balls.
11. Fill each tofu pocket with a rice ball.
12. Dip the top of the pocket with the exposed rice into the mix of dried ingredients. Put each pocket on to a serving plate one by one.
To make creepy eyes!
1. Fill each pouch of yubu with white rice mixed with vinegar-based sauce. Form into an eye shape.
2. Cut a black olive in half crosswise.
3. Insert the half dome of the olive into the center of the yubuchobap
4. Adjust the shape to make it look like eye!
Why this Yubuchobap (Seasoned tofu pockets stuffed with rice: 유부초밥) works for PCOS
Evening meals affect overnight insulin and morning blood sugar more than most women realise. Keeping dinner protein-forward and finishing eating at least 2-3 hours before bed gives your body time to clear glucose before the overnight fast, which improves morning fasting insulin readings.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Tofu.
Tofu is a great PCOS-friendly protein. It is low glycemic, high in complete plant protein, and low in saturated fat, making it a useful swap for some of the red and processed meat in your diet. Plant protein helps keep blood sugar steady and supports fullness without the inflammatory baggage that can come with certain animal proteins.Tofu is made from soybeans and contains isoflavones, plant compounds that have been studied for PCOS. Research suggests soy foods can support insulin sensitivity an...
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Is Yubuchobap (Seasoned tofu pockets stuffed with rice: 유부초밥) good for PCOS?
Yes, this Yubuchobap (Seasoned tofu pockets stuffed with rice: 유부초밥) recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
How long does it take to make Yubuchobap (Seasoned tofu pockets stuffed with rice: 유부초밥)?
This recipe takes about 5 minutes total. Prep time is 5 minutes. It makes 2 servings, so you can meal prep for multiple days.
Can I eat this for Dinner with PCOS?
Yes, this recipe works well as a PCOS-friendly Dinner. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
How do I fit this recipe into a PCOS meal plan?
This recipe can be part of a structured PCOS meal plan. It makes 2 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
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