Korean · dinner, lunch
Doenjang Jjigae Soybean Paste Stew
Video by Seonkyoung Longest on YouTube · Open on YouTube
- Low carb (8.5 g net carbs) but not keto: 41% of the energy is from fat, and keto meals get about 60% or more
- Pescatarian
- Gluten-free with a swap: Many doenjang brands contain wheat; look for a gluten-free labelled doenjang or use a wheat-free miso
- Dairy-free
- Nut-free
Contains: Gluten, Crustacea, Fish, Soy. Check labels on stock, sauces and spice mixes.
Tofu, zucchini and mushrooms in a doenjang broth: about 180 kcal and 18 g of protein a serve, rich in calcium and selenium, with no oil, no added sugar and nothing fried. It is salty (about 1,150 mg sodium a serve).
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Ingredients 7
Method
Tap a time to watch that step in the video.
- Pour 1 cup of the stock into a thick-based pot or Korean stone pot and whisk in the doenjang until no big lumps remain. Add the remaining 1½ cups of stock and bring to the boil. 0:49
- Meanwhile quarter the zucchini lengthwise and slice it thinly, tear the mushrooms into bite-sized pieces, cube the tofu, chop the green onions and slice the chilli. 1:40
- When the soup is boiling, carefully add the tofu, mushrooms and zucchini and bring back to the boil over high heat. 2:47
- Scatter the green onions and chilli over the top and turn off the heat straight away; they only need the residual warmth. 3:11
- Serve bubbling hot with bowls of freshly cooked rice. 3:33
Tip. Serves 3 with rice (our estimate). Doenjang is salty, so taste before adding more. For a vegetarian version, make the stock with kelp and dried shiitake only.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 3
Where the energy comes from one serve
- Net carbs 19%
- Protein 40%
- Fat 41%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Calcium High42%
552 mg a serve, mostly from medium-firm tofu (94%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Omega-3 High34%
0.5 g a serve, mostly from medium-firm tofu (83%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Selenium High30%
17 µg a serve, mostly from medium-firm tofu (77%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin K High26%
32 µg a serve, mostly from green onions (65%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Zinc High22%
2.5 mg a serve, mostly from medium-firm tofu (49%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Magnesium High20%
82 mg a serve, mostly from medium-firm tofu (53%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin C High20%
18 mg a serve, mostly from korean squash or zucchini (56%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B6 High20%
0.3 mg a serve, mostly from oyster mushrooms (33%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Iron Source17%
3.1 mg a serve, mostly from medium-firm tofu (66%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Potassium Source14%
650 mg a serve, mostly from medium-firm tofu (28%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Folate Source14%
54 µg a serve, mostly from medium-firm tofu (41%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
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Vitamin A2%
14 µg a serve, mostly from korean squash or zucchini (40%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin E2%
0.3 mg a serve, mostly from chilli (57%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin D1%
0.2 µg a serve, mostly from oyster mushrooms (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B121%
0 µg a serve, mostly from doenjang (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Seonkyoung Longest; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.