Jjigae with Tofu

Jjigae with Tofu is a hearty Korean stew that combines soft tofu with a variety of vegetables and a rich, spicy broth. This dish is not only comforting but also packed with protein, making it a perfect high-protein lunch option.

Ingredients

• Soft tofu - 300 grams
• Korean radish (mu) - 100 grams, sliced
• Zucchini - 100 grams, sliced
• Mushrooms (shiitake or button) - 100 grams, sliced
• Green onions - 2 stalks, chopped
• Garlic - 3 cloves, minced
• Gochugaru (Korean red pepper flakes) - 1 tablespoon
• Doenjang (Korean soybean paste) - 2 tablespoons
• Soy sauce - 1 tablespoon
• Vegetable broth - 500 milliliters
• Sesame oil - 1 teaspoon
• Black pepper - to taste

Steps

1. Start by pressing the soft tofu for about 10 minutes to remove excess moisture, then cut it into cubes.
2. In a pot, heat the sesame oil over medium heat and add the minced garlic, sautéing until fragrant.
3. Add the sliced Korean radish, zucchini, and mushrooms to the pot, cooking for about 5 minutes until they begin to soften.
4. Stir in the doenjang and gochugaru, mixing well for another 2 minutes to combine the flavors.
5. Pour in the vegetable broth and bring the mixture to a gentle boil.
6. Once boiling, gently add the cubed tofu and let the stew simmer for about 10-15 minutes, allowing the flavors to meld.
7. Season with soy sauce and black pepper to taste, then add the chopped green onions just before serving.
8. Serve hot, ideally with a side of steamed rice for a complete meal.

Nutrition

• Calories: 300
• Protein: 20 g
• Carbs: 24 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 800 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.5 L

Health Benefits

• High in protein due to the tofu, supporting muscle health and repair.
• Rich in vitamins and minerals from the vegetables, promoting overall health and well-being.

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