Sundubu

Sundubu, or soft tofu stew, is a comforting Korean dish that features silky tofu simmered in a spicy broth filled with vegetables and optional protein. This healthy lunch option is not only delicious but also packed with nutrients, making it a perfect choice for a light yet satisfying meal.

Ingredients

• Soft tofu - 300 grams
• Vegetable broth - 500 ml
• Garlic - 3 cloves, minced
• Green onion - 2 stalks, chopped
• Carrot - 1 medium, diced
• Zucchini - 1 small, diced
• Mushrooms (shiitake or button) - 100 grams, sliced
• Korean red pepper flakes (gochugaru) - 1 tablespoon
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Salt - to taste
• Pepper - to taste
• Optional: Egg - 1, beaten

Steps

1. In a medium pot, heat sesame oil over medium heat. Add minced garlic and sauté until fragrant, about 1 minute.
2. Add diced carrots, zucchini, and mushrooms to the pot. Sauté for about 5 minutes until the vegetables are slightly softened.
3. Stir in the Korean red pepper flakes and cook for an additional 1 minute to release the flavors.
4. Pour in the vegetable broth and bring the mixture to a boil. Reduce heat to a simmer and let it cook for 10 minutes.
5. Crumble the soft tofu into the pot and stir gently to combine. Simmer for another 5 minutes until heated through.
6. Add soy sauce, chopped green onions, salt, and pepper to taste. If using, slowly pour in the beaten egg while stirring the stew gently to create ribbons of egg.
7. Serve hot, garnished with additional green onions if desired.

Nutrition

• Calories: 300
• Protein: 20 g
• Carbs: 16 g
• Fiber: 3 g
• Sugar: 3 g
• Sodium: 700 mg
• Cholesterol: 70 mg
• Total Fat: 16 g
• Saturated Fat: 2 g
• Unsaturated Fat: 14 g
• Water: 0.5 L

Health Benefits

• Rich in protein from tofu, supporting muscle health.
• Packed with vitamins and minerals from a variety of vegetables.

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