Tofu Jjigae

Tofu Jjigae is a hearty and comforting Korean stew that features soft tofu and a variety of vegetables simmered in a spicy broth. This vegetarian version captures the essence of traditional Korean flavors while being healthy and satisfying.

Ingredients

• Firm tofu - 300 grams, cubed
• Vegetable broth - 500 ml
• Water - 300 ml
• Korean gochugaru (red pepper flakes) - 1 tablespoon
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Garlic - 3 cloves, minced
• Onion - 1 medium, sliced
• Zucchini - 1 small, sliced
• Mushrooms (shiitake or button) - 100 grams, sliced
• Green onion - 2, chopped (for garnish)
• Carrot - 1 small, sliced
• Spinach - 100 grams, roughly chopped
• Salt - to taste
• Black pepper - to taste

Steps

1. In a pot, heat the sesame oil over medium heat, then add the minced garlic and sliced onion. Sauté until the onion becomes translucent.
2. Add the gochugaru and stir for about 30 seconds to release the flavors.
3. Pour in the vegetable broth and water, then bring to a boil.
4. Once boiling, add the sliced zucchini, mushrooms, and carrot. Reduce the heat and let it simmer for about 10 minutes.
5. Gently add the cubed tofu, soy sauce, and chopped spinach. Simmer for another 5-7 minutes until the vegetables are tender.
6. Season with salt and black pepper to taste. Remove from heat and garnish with chopped green onions before serving.

Nutrition

• Calories: 220
• Protein: 14 g
• Carbs: 18 g
• Fiber: 4 g
• Sugar: 3 g
• Sodium: 800 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• High in protein from tofu, which is beneficial for muscle health.
• Rich in vitamins and minerals from a variety of vegetables, promoting overall health.

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