Baked Vegetable Jjigae

Baked Vegetable Jjigae is a hearty Korean stew that combines a medley of vegetables and high-protein tofu, all baked to perfection for a comforting and nutritious meal. This dish is not only flavorful but also visually appealing, making it an excellent option for both family dinners and entertaining guests.

Ingredients

• Firm tofu - 200 grams, cubed
• Zucchini - 1 medium, sliced
• Carrot - 1 medium, sliced
• Red bell pepper - 1 medium, chopped
• Mushrooms (shiitake or button) - 100 grams, sliced
• Onion - 1 medium, diced
• Garlic - 3 cloves, minced
• Ginger - 1 teaspoon, grated
• Vegetable broth - 500 ml
• Soy sauce - 2 tablespoons
• Gochujang (Korean chili paste) - 1 tablespoon
• Sesame oil - 1 tablespoon
• Green onions - 2 stalks, chopped
• Sesame seeds - 1 tablespoon
• Salt - to taste
• Pepper - to taste

Steps

1. Preheat the oven to 200°C (400°F).
2. In a large mixing bowl, combine the cubed tofu, zucchini, carrot, red bell pepper, mushrooms, onion, garlic, and ginger.
3. In a separate bowl, mix the vegetable broth, soy sauce, gochujang, sesame oil, salt, and pepper to create the jjigae sauce.
4. Pour the jjigae sauce over the vegetable and tofu mixture and stir well to combine.
5. Transfer the mixture to a baking dish and spread it evenly.
6. Cover the baking dish with aluminum foil and bake in the preheated oven for 25 minutes.
7. Remove the foil and continue baking for an additional 10 minutes, or until the vegetables are tender and slightly caramelized.
8. Garnish with chopped green onions and sesame seeds before serving.

Nutrition

• Calories: 320
• Protein: 20 g
• Carbs: 30 g
• Fiber: 6 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.4 L

Health Benefits

• Rich in plant-based protein from tofu, supporting muscle health.
• Packed with vitamins and minerals from a variety of vegetables, promoting overall wellness.

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