Korean · Dinner
Korean Rice with Fermented Bean Stew (Low-Calorie)
A lightened Korean rice bowl built around doenjang jjigae, a fermented soybean paste stew simmered with tofu, zucchini and mushrooms, served over a small portion of steamed short-grain rice. Butter and oil are minimized, portions are trimmed, and the stew keeps its funky, savory depth without heavy fat or sodium overload.
$3
10 minsPrep
18 minsCook
28 minsTotal
EasyLevel
Nutrition per serving
286Calories
18.4gProtein
11.8gFat
27.6gCarbs
6.8gSugar
4.9gFiber
874mgSodium
0mgChol
2.1gSat Fat
720mgPotassium
210mgCalcium
3.4mgIron
0mcgVitamin B12
14mgVitamin C
vegetarian
gluten-free-adaptable
low-calorie
high-fiber
low-calorie
Instructions
1
Prep
Cut the tofu into small cubes, dice the zucchini and onion, slice the mushroom and scallion, and mince the garlic.
2
Sauté
Warm the sesame oil in a small pot over medium heat and sauté the onion and garlic for 1 minute until fragrant.
3
Simmer
Pour in the vegetable stock, stir in the white miso until dissolved, then add zucchini and mushroom. Simmer over medium-low heat for 8 minutes until tender.
4
Add the tofu cubes and gochugaru, then simmer gently over low heat for 5 minutes until heated through and the broth is lightly cloudy.
5
Stir in half the scallion, then spoon the cooked rice into a bowl and ladle the stew over the top. Scatter the remaining scallion over the surface and serve hot.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 11 oz311g firm tofu
- 4 tbsp4 tbsp white miso
- 1 cup150g zucchini
- 2/3 cup70g mushroom
- 4 cloves4 cloves garlic
- 22 scallion
- 4 tbsp4 tbsp onion
- 1 1/2 cup360ml vegetable stock, low sodium
- 2 tsp2 tsp gochugaru
- 1 tsp1 tsp sesame oil
- 2/3 cup130g cooked short-grain white rice
