Healthy & Special Diets > Fermented Foods Recipes (Healthy) > Kimchi Recipes (Healthy) > Using Kimchi in Dishes

Healthy Kimchi and Tofu Stew (Kimchi Jjigae)

This Healthy Kimchi and Tofu Stew, also known as Kimchi Jjigae, is a comforting and nutritious Korean dish. It's packed with probiotics, protein, and flavor. This simplified version emphasizes fresh ingredients and balanced flavors while keeping it accessible for home cooks. The stew is gluten-free and easily adaptable for vegan diets. Enjoy the deliciousness and health benefits of this traditional fermented dish.

Prep Time
10 minutes
Cook Time
20 minutes
Servings
2-3
Ingredients
  • 1.5 cups Well-Fermented Kimchi, chopped
  • 1 block (14-16 oz) Firm Tofu, cubed
  • 4 cups Vegetable Broth (low sodium)
  • 2 cups Water
  • 1/2 medium Onion, sliced
  • 2 cloves Garlic, minced
  • 1 teaspoon Ginger, minced
  • 1-2 tablespoons Gochujang (Korean Chili Paste)
  • 1 tablespoon Tamari or Soy Sauce (low sodium)
  • 1 teaspoon Sesame Oil
  • 2 tablespoons Green Onions, chopped
  • 1/2 cup Shiitake Mushrooms, sliced (optional)
  • 1/2 pack Enoki Mushrooms (optional)

Preparation

Prepare all ingredients by chopping the kimchi, slicing the onion, mincing the garlic and ginger, and cubing the tofu. Slice the shiitake mushrooms and trim the enoki mushrooms, if using.

Sauté the Aromatics and Kimchi

In a pot or Dutch oven, heat sesame oil over medium heat. Add the sliced onion and sauté for 2-3 minutes until softened. Add the minced garlic and ginger and cook for another minute until fragrant. Add the chopped kimchi and cook for 3-5 minutes, stirring occasionally, to release its flavors.

Add Broth and Seasoning

Pour in the vegetable broth and water. Add the gochujang and tamari (or soy sauce). Stir well to combine. Bring the mixture to a simmer.

Add Tofu and Mushrooms

Gently add the cubed tofu and sliced shiitake mushrooms (if using) to the pot. Reduce heat to low and simmer for 10-15 minutes, allowing the flavors to meld together.

Add Enoki Mushrooms and Finish

If using, add the enoki mushrooms in the last 5 minutes of cooking. Stir in the chopped green onions. Simmer for another minute.

Serve

Serve the Kimchi and Tofu Stew hot in bowls. It can be enjoyed on its own or with a side of cooked brown rice.

Nutrition Facts Estimated per Serving

Calories: Approximately 250-300kcal, Protein: 20-25g, Fat: 10-15g, Carbohydrates: 15-20g, Fiber: 3-5g. Note: These values are estimates and can vary based on specific ingredients used and portion sizes. Kimchi provides beneficial probiotics.

Other Important Considerations for Nutrition

Use low-sodium vegetable broth and tamari or soy sauce to control sodium intake. Adjust the amount of gochujang based on your spice preference. Consider adding other vegetables like zucchini, bean sprouts, or spinach for additional nutrients and flavor. This stew is a good source of protein, probiotics, and vitamins. Ensure kimchi is properly fermented for optimal probiotic benefits.

← Healthy Kimchi Fried Rice Hearty Sauerkraut Soup →

FAQ

  • Can I use other types of tofu?

    Yes, you can use soft or silken tofu, but they will crumble more easily in the stew. Firm or extra-firm tofu is recommended for its ability to hold its shape.
  • I don't have gochujang. What can I substitute?

    You can use a combination of red pepper flakes and a small amount of miso paste for a similar flavor.
  • Is this recipe vegan?

    Yes, as long as you use vegetable broth and ensure your kimchi does not contain any fish sauce.