Korean Tofu Stew

Korean Tofu Stew, or Sundubu Jjigae, is a comforting and spicy dish that showcases silky soft tofu simmered in a flavorful broth. This low-carb breakfast option is packed with protein and vegetables, making it a nutritious start to your day.

Ingredients

• Soft tofu - 300 grams
• Vegetable broth - 500 ml
• Sesame oil - 1 tablespoon
• Garlic - 2 cloves, minced
• Gochugaru (Korean red pepper flakes) - 1 tablespoon
• Soy sauce - 1 tablespoon
• Zucchini - 100 grams, sliced
• Mushrooms (shiitake or button) - 100 grams, sliced
• Green onions - 2 stalks, chopped
• Eggs - 2 large
• Salt - to taste
• Black pepper - to taste

Steps

1. In a medium pot, heat the sesame oil over medium heat.
2. Add the minced garlic and sauté for about 30 seconds until fragrant.
3. Stir in the gochugaru and sauté for another 30 seconds to release its flavor.
4. Pour in the vegetable broth and bring to a simmer.
5. Add the sliced zucchini and mushrooms, cooking for about 5 minutes until tender.
6. Crumble the soft tofu into the pot and add the soy sauce, stirring gently to combine.
7. Let the stew simmer for an additional 5-7 minutes, allowing the flavors to meld.
8. Season with salt and black pepper to taste.
9. Crack an egg into the pot for each serving, cover, and let cook for another 2-3 minutes until the eggs are just set.
10. Garnish with chopped green onions before serving.

Nutrition

• Calories: 280
• Protein: 20 g
• Carbs: 10 g
• Fiber: 3 g
• Sugar: 2 g
• Sodium: 800 mg
• Cholesterol: 186 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.5 L

Health Benefits

• Rich in protein from tofu, promoting muscle health.
• Low in carbohydrates, making it suitable for low-carb diets.

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