Korean · side, sauce
Gat-kimchi (Mustard Greens Kimchi)
Video by Maangchi on YouTube · Open on YouTube
- Low carb (2.5 g net carbs) but not keto: 14% of the energy is from fat, and keto meals get about 60% or more
- Pescatarian
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Fish. Check labels on stock, sauces and spice mixes.
Peppery mustard greens make this leafy kimchi rich in vitamin K (about a day's worth in a ¼-cup serve), with 2 g fibre for about 24 kcal. It uses little chilli or sugar but is salty from the fish sauce (about 650 mg sodium a serve).
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Ingredients 10
Method
Tap a time to watch that step in the video.
- Splash a little water over the rinsed mustard greens in a large bowl, then sprinkle with the 3 tbsp salt, rubbing more onto the thick stems. Leave 2 hours, turning every 30 minutes. Keep them whole or cut into 2-inch pieces. 0:40
- Wash the salted greens thoroughly in several changes of cold water to remove grit and excess salt, then drain well. 2:04
- Stir the rice flour into the stock or water and cook over medium-high heat for about 2 minutes until it bubbles. Add the sugar, lower the heat and stir until slightly translucent. Off the heat stir in the fish sauce and cool completely. 2:52
- Mix the minced garlic and ginger, sliced onion and gochugaru into the cooled porridge, then toss the drained greens through the paste until coated. 4:35
- Pack into an airtight container or jar, pressing out the air. Ferment in the fridge for about 2 weeks, or on the counter for a couple of days until it tastes and smells sour, turning it in its juices now and then. Keep refrigerated. 6:10
Tip. Makes about 2 lb (900 g), roughly 18 quarter-cup serves (cook's yield). For a vegetarian version use soy sauce instead of fish sauce and water instead of anchovy stock. Snip long stems at the table.
The method is a summary in our words — the video shows every step.
One portion, ¼ cup (50 g), gives you 1 of 18
Where the energy comes from one serve
- Net carbs 47%
- Protein 36%
- Fat 17%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High108%
130 µg a serve, mostly from mustard greens (99%). 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.
Vitamin C High39%
35 mg a serve, mostly from mustard greens (99%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin A Source11%
103 µg a serve, mostly from mustard greens (73%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Show the other 12
Vitamin E9%
1.3 mg a serve, mostly from mustard greens (76%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin B68%
0.1 mg a serve, mostly from mustard greens (63%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Iron6%
1.1 mg a serve, mostly from mustard greens (74%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium6%
26 mg a serve, mostly from mustard greens (63%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Potassium5%
230 mg a serve, mostly from mustard greens (82%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Calcium5%
64 mg a serve, mostly from mustard greens (90%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Zinc2%
0.2 mg a serve, mostly from mustard greens (63%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Folate2%
9 µg a serve, mostly from mustard greens (67%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin B121%
0 µg a serve, mostly from fish sauce (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.
Selenium1%
0.7 µg a serve, mostly from mustard greens (61%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Omega-31%
0 g a serve, mostly from mustard greens (66%). 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.
Vitamin D0%
0 µg a serve. 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.
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 Maangchi; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.