Heart-Healthy Sundubu Jjigae

Transform your weeknight dinners with Heart-Healthy Sundubu Jjigae, a lighter, nutrient-packed take on the beloved Korean spicy tofu stew. This wholesome recipe combines tender chunks of extra soft tofu, vibrant vegetables like zucchini, carrots, and shiitake mushrooms, and umami-rich low-sodium vegetable broth for a guilt-free yet deeply satisfying dish. The warmth of gochugaru (Korean red pepper flakes) and the silky texture of sundubu create a harmonious balance, while heart-friendly ingredients like olive oil and baby spinach make it perfect for those seeking a healthier dining option. Ready in just 40 minutes, this plant-based soup is beautifully seasoned with low-sodium soy sauce and sesame oil, offering a flavorful bite with reduced salt. Serve this steaming bowl of wholesome goodness with a side of steamed rice for the ultimate cozy, nourishing meal. Whether you're a fan of Korean cuisine or just looking for a comforting vegan stew, this Sundubu Jjigae is sure to delight.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

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

Directions

Step 1

Heat the olive oil in a medium-sized pot over medium heat.

Step 2

Add the diced yellow onion and sauté for 2-3 minutes until softened and translucent.

Step 3

Stir in the minced garlic and sliced green onions, cooking for an additional minute until fragrant.

Step 4

Add the zucchini, carrot, shiitake mushrooms, and red bell pepper to the pot. Sauté for 3-4 minutes to slightly soften the vegetables.

Step 5

Sprinkle in the gochugaru and stir well to coat the vegetables evenly.

Step 6

Pour in the low-sodium vegetable broth and water. Bring the mixture to a gentle boil.

Step 7

Reduce heat to a simmer and add the soy sauce, sesame oil, and a pinch of salt and black pepper. Stir to combine.

Step 8

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.

Step 9

Simmer the stew for 10 minutes, allowing the flavors to meld together.

Step 10

Add the baby spinach to the pot and cook for an additional 1-2 minutes until wilted.

Step 11

Taste and adjust the seasoning with more soy sauce or spice, if desired.

Step 12

Serve hot in individual bowls, optionally garnished with extra green onion or sesame seeds on top.

Nutrition Facts

Serving size	2388.9 grams (2388.9g)

Amount per serving	% Daily Value*
Calories	849

Total Fat 44.30g	57%
Saturated Fat 6.80g	34%
Polyunsaturated Fat 6.00g
Cholesterol 0mg	0%
Sodium 4176mg	182%
Total Carbohydrate 80.60g	29%
Dietary Fiber 15.80g	56%
Total Sugars 33.30g
Protein 37.40g	75%

Vitamin D 14IU	68%
Calcium 783mg	60%
Iron 12mg	67%
Potassium 2894mg	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.

Source of Calories

Fat: 45.8%

Protein: 17.2%

Carbs: 37.0%