Heart-Healthy Sundubu Jjigae
Experience the comforting warmth of **Heart-Healthy Sundubu Jjigae**, a lighter twist on the classic Korean soft tofu stew designed for health-conscious food lovers. This nourishing recipe features extra soft tofu, colorful vegetables like zucchini, carrots, shiitake mushrooms, and baby spinach, all simmered in a flavorful low-sodium vegetable broth infused with garlic, gochugaru, and sesame oil. Packed with plant-based protein and vibrant nutrients, this dish maintains its authentic depth of flavor while prioritizing heart-healthy ingredients. Ready in just 40 minutes, it’s perfect for a quick yet wholesome weeknight dinner. Serve hot and savor the invigorating spice and tender texture of this guilt-free comfort food masterpiece!
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Recipe Information
Ingredients
- 4 cups low-sodium vegetable broth
- 1 tablespoon extra virgin olive oil
- 1 medium, diced yellow onion
- 4 minced garlic cloves
- 2 stalks, sliced green onion
- 1 medium, diced zucchini
- 1 medium, peeled and sliced carrot
- 2 cups baby spinach
- 16 ounces extra soft tofu (sundubu)
- 2 tablespoons low-sodium soy sauce
- 1.5 tablespoons gochugaru (Korean red pepper flakes)
- 1 teaspoon sesame oil
- 5 caps, sliced shiitake mushrooms
- 1 medium, diced red bell pepper
- 1 cup water
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Heat the olive oil in a medium-sized pot over medium heat.
Add the diced yellow onion and sauté for 2-3 minutes until softened and translucent.
Stir in the minced garlic and sliced green onions, cooking for an additional minute until fragrant.
Add the zucchini, carrot, shiitake mushrooms, and red bell pepper to the pot. Sauté for 3-4 minutes to slightly soften the vegetables.
Sprinkle in the gochugaru and stir well to coat the vegetables evenly.
Pour in the low-sodium vegetable broth and water. Bring the mixture to a gentle boil.
Reduce heat to a simmer and add the soy sauce, sesame oil, and a pinch of salt and black pepper. Stir to combine.
Carefully add the extra soft tofu (sundubu) into the pot, breaking it into large chunks with a spoon. Gently stir to distribute without breaking it too much.
Simmer the stew for 10 minutes, allowing the flavors to meld together.
Add the baby spinach to the pot and cook for an additional 1-2 minutes until wilted.
Taste and adjust the seasoning with more soy sauce or spice, if desired.
Serve hot in individual bowls, optionally garnished with extra green onion or sesame seeds on top.
Nutrition Facts
Calories |
849 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.3 g | 57% | |
| Saturated Fat | 6.8 g | 34% | |
| Polyunsaturated Fat | 6.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4176 mg | 182% | |
| Total Carbohydrate | 80.6 g | 29% | |
| Dietary Fiber | 15.8 g | 56% | |
| Total Sugars | 33.3 g | ||
| Protein | 37.4 g | 75% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 783 mg | 60% | |
| Iron | 12.0 mg | 67% | |
| Potassium | 2894 mg | 62% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
