Doenjang-jjigae

Doenjang-jjigae is a hearty Korean stew made with fermented soybean paste, packed with vegetables and high-protein ingredients, perfect for starting your day. Its rich umami flavor and comforting warmth make it an ideal breakfast choice.

Ingredients

• Doenjang (fermented soybean paste) - 3 tablespoons
• Tofu (firm) - 200 grams, cubed
• Zucchini - 1 medium, sliced
• Mushrooms (shiitake or button) - 100 grams, sliced
• Onion - 1 small, diced
• Green chili pepper - 1, sliced
• Garlic - 2 cloves, minced
• Water - 500 ml
• Sesame oil - 1 teaspoon
• Spring onion - 1, chopped
• Soy sauce - 1 teaspoon

Steps

1. In a medium pot, heat the sesame oil over medium heat and sauté the minced garlic and diced onion until fragrant and translucent.
2. Add the sliced zucchini and mushrooms to the pot, stirring occasionally for about 5 minutes until they soften.
3. Stir in the doenjang and soy sauce, mixing well with the vegetables to combine the flavors.
4. Pour in the water, bring the mixture to a boil, then reduce the heat to a simmer.
5. Add the cubed tofu and sliced green chili pepper, cooking for an additional 10-15 minutes until the tofu is heated through and the flavors meld.
6. Garnish with chopped spring onion before serving hot.

Nutrition

• Calories: 270
• Protein: 20 g
• Carbs: 20 g
• Fiber: 4 g
• Sugar: 3 g
• Sodium: 900 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1 g
• Unsaturated Fat: 11 g
• Water: 0.5 L

Health Benefits

• High in protein from tofu, promoting muscle growth and repair.
• Rich in antioxidants and vitamins from vegetables, supporting overall health.

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