Korean · Dinner
Korean Rice with Spicy Tofu Stew (Low-Calorie)
A lightened bibimbap-style bowl pairing warm short-grain rice with a spicy gochujang-tofu stew, simmered with zucchini, mushroom and scallion. Firm tofu is pan-seared rather than fried, and the stew leans on gochugaru and doenjang for depth while using minimal oil, keeping the plate hearty but calorie-trimmed.
$3
12 minsPrep
18 minsCook
30 minsTotal
EasyLevel
Nutrition per serving
328Calories
18.6gProtein
11.8gFat
38.4gCarbs
6.8gSugar
5.9gFiber
1580mgSodium
0mgChol
2.1gSat Fat
620mgPotassium
210mgCalcium
4.1mgIron
0mcgVitamin B12
9.5mgVitamin C
vegetarian
low-calorie
high-fiber
low-calorie
Instructions
1
Prep
Pat tofu dry with a towel; mince the garlic, slice the scallion, and dice the zucchini and mushroom so everything is ready before the pan heats.
2
Sear
Heat sesame oil in a small nonstick skillet over medium-high heat and sear tofu cubes 3–4 minutes, turning occasionally, until golden and firm on the outer edges.
3
Simmer
Push tofu aside, add garlic and stir 30 seconds until fragrant, then stir in gochujang, gochugaru, doenjang and vegetable stock. Simmer over medium heat 8 minutes until broth thickens slightly and turns deep red.
4
Cook
Add zucchini and mushroom to the skillet and simmer over medium-low heat 5 minutes until zucchini turns translucent and mushroom softens. Season with salt and stir in half the scallion.
5
Plate
Spoon warm rice into a bowl, ladle tofu stew over the top, and scatter remaining scallion across the surface.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 11 oz314g firm tofu
- 1 cup190g cooked white rice
- 2 tbsp2 tbsp gochujang
- 2 tsp2 tsp gochugaru
- 2 tsp2 tsp doenjang
- 4 cloves4 cloves garlic
- 22 scallion
- 1/2 cup80g zucchini
- 1/2 cup50g mushroom
- 1 1/2 cup360ml vegetable stock
- 2 tsp2 tsp sesame oil
- 1/2 tsp1/2 tsp salt
