Gul Jeongol

Gul Jeongol is a hearty and aromatic Korean seafood stew that showcases the fresh flavors of the ocean, combined with a variety of vegetables and a rich broth. This dish is not only delicious but also packed with high protein, making it a nutritious option for seafood lovers.

Ingredients

• Fresh clams - 200 grams
• Shrimp - 200 grams, peeled and deveined
• Squid - 100 grams, cleaned and sliced
• Tofu - 150 grams, cubed
• Vegetable broth - 500 ml
• Water - 200 ml
• Garlic - 3 cloves, minced
• Ginger - 1 tablespoon, minced
• Green onions - 2 stalks, chopped
• Mushrooms (shiitake or enoki) - 100 grams, sliced
• Korean chili flakes (gochugaru) - 1 tablespoon
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Salt - to taste
• Black pepper - to taste

Steps

1. In a large pot, heat the sesame oil over medium heat and sauté the minced garlic and ginger until fragrant, about 2 minutes.
2. Add the vegetable broth and water to the pot, bringing it to a gentle simmer.
3. Stir in the soy sauce and Korean chili flakes, adjusting the amount of chili flakes to your spice preference.
4. Add the clams to the pot and cover, allowing them to cook for 5 minutes or until they start to open.
5. Next, add the shrimp, squid, and mushrooms to the pot, cooking for an additional 3-4 minutes until the shrimp are pink and the squid is opaque.
6. Gently add the cubed tofu and chopped green onions, stirring to combine, and cook for another 2 minutes to heat through.
7. Season with salt and black pepper to taste, then remove from heat and serve hot.

Nutrition

• Calories: 350
• Protein: 35 g
• Carbs: 15 g
• Fiber: 2 g
• Sugar: 2 g
• Sodium: 800 mg
• Cholesterol: 150 mg
• Total Fat: 10 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 8.5 g
• Water: 0.5 L

Health Benefits

• Rich in protein and low in calories, supporting muscle health and weight management.
• Contains omega-3 fatty acids from seafood, promoting heart health and reducing inflammation.

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