Korean · lunch, dinner
Kimchi Jjigae (Kimchi Stew with Pork and Tofu)
Video by Maangchi on YouTube · Open on YouTube
- Gluten-free with a swap: Use a gluten-free gochujang to keep it gluten-free
- Dairy-free
- Nut-free
Contains: Gluten, Fish, Sesame, Soy. Check labels on stock, sauces and spice mixes.
Sour kimchi, pork and tofu give about 17 g protein and 3.5 g fibre for 231 kcal a serve, plus over a third of a day's iron. It is salty (about 1.3 g sodium a serve), so pair it with plain rice and unsalted sides.
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Ingredients 12
Method
Tap a time to watch that step in the video.
- For the stock, pull the heads and dark guts off 7 large dried anchovies. Put them in a saucepan with ⅓ cup thinly sliced radish, the green onion roots, the kelp and 4 cups cold water. Boil 20 minutes on medium-high, then 5 minutes on low, and strain. 0:55
- Cut the sour kimchi into bite-size pieces and slice the pork, onion and 2 of the green onions. 2:28
- In a shallow pot, combine the kimchi, ¼ cup kimchi brine, pork, onion and sliced green onion. Add the salt, sugar, gochugaru and gochujang, drizzle with the sesame oil and pour in 2 cups of the stock. 6:43
- Cover and cook on medium-high for 10 minutes. Uncover, stir the gochujang through, lay the tofu slices on top, cover again and cook on medium for 10–15 minutes until the pork is tender. 8:50
- Sprinkle with the last green onion, chopped, and serve bubbling hot with rice. 10:21
Tip. Use old, sour kimchi (Maangchi's was about 3 weeks fermented). No dried anchovies? Use chicken or beef broth, or water. Maangchi's written recipe says 2–3 serves; in the video she shares it between 4 with rice.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 17%
- Protein 29%
- Fat 54%
Low carb: under 26% of the energy is from carbs.
One serve has about 57% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High68%
82 µg a serve, mostly from kimchi (60%). 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.
Iron High39%
7 mg a serve, mostly from kimchi (41%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Selenium High36%
20 µg a serve, mostly from pork shoulder (72%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High28%
0.5 mg a serve, mostly from kimchi (47%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Folate High23%
93 µg a serve, mostly from kimchi (64%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Zinc High22%
2.4 mg a serve, mostly from pork shoulder (65%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Calcium Source19%
251 mg a serve, mostly from medium-firm or firm tofu (70%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin B12 Source14%
0.3 µg a serve, mostly from pork shoulder (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.
Omega-3 Source14%
0.2 g a serve, mostly from medium-firm or firm tofu (71%). 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.
Potassium Source13%
590 mg a serve, mostly from kimchi (29%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source13%
55 mg a serve, mostly from kimchi (29%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
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Vitamin C6%
5.4 mg a serve, mostly from onion (52%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin A4%
40 µg a serve, mostly from gochugaru (62%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin E4%
0.6 mg a serve, mostly from gochugaru (47%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin D3%
0.6 µg a serve, mostly from pork shoulder (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.
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.