Banchan Jeongol

Banchan Jeongol is a comforting Korean breakfast stew, highlighting fresh vegetables and hearty tofu, all simmered in a flavorful broth. This gluten-free dish is both nourishing and satisfying, perfect for a warm start to the day.

Ingredients

• Firm Tofu - 200 grams
• Zucchini - 100 grams, sliced
• Carrot - 50 grams, julienned
• Mushrooms (Shiitake or Button) - 100 grams, sliced
• Spinach - 50 grams, roughly chopped
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, minced
• Vegetable Broth - 500 ml
• Soy Sauce (gluten-free) - 2 tablespoons
• Sesame Oil - 1 tablespoon
• Green Onion - 2 stalks, chopped
• Red Pepper Flakes - 1 teaspoon (optional)
• Salt - to taste
• Pepper - to taste

Steps

1. Press the firm tofu for 15 minutes to remove excess moisture, then cut into cubes.
2. In a pot, heat the sesame oil over medium heat and sauté the garlic and ginger until fragrant, about 1 minute.
3. Add the sliced zucchini, julienned carrot, and mushrooms to the pot, cooking for about 5 minutes until they start to soften.
4. Pour in the vegetable broth and bring to a gentle boil. Add the soy sauce and red pepper flakes (if using).
5. Carefully add the cubed tofu to the pot, reduce the heat, and let it simmer for about 10 minutes.
6. Stir in the chopped spinach and let it wilt for an additional 2-3 minutes.
7. Season with salt and pepper to taste, and finish by stirring in the chopped green onions.
8. Serve hot in bowls, garnished with extra green onions if desired.

Nutrition

• Calories: 250
• Protein: 15 g
• Carbs: 20 g
• Fiber: 4 g
• Sugar: 3 g
• Sodium: 700 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 13 g
• Water: 0.5 L

Health Benefits

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

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