The Simple Korean Cooking Method That Transforms Plain Rice Into a High-Protein Anti-Inflammatory Meal

Korean home cooking has a centuries-old secret for boosting rice’s nutritional value: simply cook it with multi-grains, beans and legumes. This traditional method, called ogokbap—whether using red beans, chickpeas, green peas, or edamame—transforms plain white rice into a complete protein source packed with fiber, antioxidants, and resistant starch that actively fights chronic inflammation in your body. The legumes provide powerful anti-inflammatory compounds like quercetin and isoflavones, while the combination feeds beneficial gut bacteria that produce inflammation-reducing short-chain fatty acids. Yet walk into most Korean restaurants and you’ll only see plain white rice—a cost-saving shortcut that has hidden this nutritious tradition from most diners.

My Daily Rice Hack for Busy People

As a parent trying to fight inflammation through diet while keeping meals simple and budget-friendly, I’ve adapted this concept into an incredibly easy daily routine. Instead of cooking five different grains, I add just one plant protein to my rice pot: chickpeas, green peas, or edamame. That’s it. No extra ingredients, no complicated steps, just throw them in with the rice and water.

The transformation is remarkable. A plain bowl of white rice becomes a colorful, protein-packed meal that my 2-year-old actually gets excited about—he picks out all the beans and peas first before even touching the rice. The chickpeas add a hearty, earthy flavor. Green peas bring sweetness and vibrant color. Edamame provides a subtle nuttiness and those inflammation-fighting omega-3s.

What I love most is the flexibility. Some days I want more protein, so I increase the legume ratio. Other days I keep it subtle. The investment is minimal—under $2 per serving using dried chickpeas or frozen peas—and the nutritional return is massive.

Protein Rice Across Cultures: My Gut-Friendly Version

Many cuisines incorporate legumes into rice—Mexican rice with pinto beans, Turkish rice pilaf with chickpeas, Caribbean rice and peas, Middle Eastern mujadara with lentils. These dishes are delicious but typically require sautéing aromatics in oil, adding broths, layering spices, and monitoring multiple cooking stages. (Depending on how sensitive your stomach is, these ingredients could already irritate your digestion. So be mindful of how your body reacts.)

For me, simplicity is a big winner. No oil. No spices. No extra steps. Just rice, legumes, and water cooked together in one pot. The result is a neutral, versatile base that complements any meal—whether you’re eating it with kimchi and grilled fish or using it as a side for roasted vegetables. I don’t need to plan ahead or gather special ingredients. I can make this protein-boosted rice as my default setting, transforming an everyday staple into an anti-inflammatory powerhouse without adding time or effort to my routine.

Ready to Try It?

Here is my simplified 3-ingredient recipe that takes traditional Korean wisdom and makes it accessible for modern, busy people. Whether you’re fighting inflammation, trying to add more plant-based protein, or simply want a more nutritious rice bowl, this hack delivers without complicating your life. Start simple and feel better.