Japanese · dinner

Shabu Shabu Hot Pot

Video by Just One Cookbook on YouTube · Open on YouTube

50 minServes 4671 kcal a serve
  • Dairy-free
  • Nut-free

Contains: Gluten, Fish, Sesame, Soy. Check labels on stock, sauces and spice mixes.

Beef, tofu and about a kilo of vegetables are cooked in unsalted kombu broth rather than fried: about 50 g of protein and 9 g of fibre a serve, rich in calcium, iron, folate and vitamin C. The salt comes from the dipping sauces you control.

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Ingredients 22

Method

Tap a time to watch that step in the video.

  1. Fill a donabe or large pot two-thirds with water, add a 10 g piece of kombu and let it soak for at least 30 minutes. 0:51
  2. Cook the udon per the packet, chill in iced water and drain. Cut the napa cabbage, shungiku and negi into 2-inch pieces, trim and separate the mushrooms, slice the carrot into rounds and cut the tofu into thick squares. Arrange on a platter. 1:06
  3. Grate the daikon and squeeze gently; slice the green onions. Set out small bowls of ponzu and sesame sauce for each person and let them add daikon, green onion and shichimi to taste. 2:49
  4. Set the pot on a portable burner at the table. Remove the kombu just before the water boils, then add the tofu, the tough cabbage stems, negi, carrot and some mushrooms. Cover and simmer about 10 minutes. 3:26
  5. Each person swishes a slice of beef in the simmering broth for about 10 seconds, then lifts out beef and vegetables to dip in ponzu or sesame sauce. Add the remaining vegetables and greens as you go, skimming any scum and fat. 4:25
  6. To finish, drop the udon into the broth to reheat for 1–2 minutes, dilute a little ponzu with broth and eat the noodles in it. 5:02

Tip. Sauce amounts are our estimate (about ½ cup each of ponzu and sesame sauce for the table, from the cook's own recipes); store-bought works too. Use leaner sliced beef if you prefer less fat. Shungiku can be swapped for spinach.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 4

Energy671 kcal2,810 kJ
Protein50 g100% of a day
Fibre9.2 g33% of a day
Carbohydrate48 g38 g net · 13 g sugars17% of a day
Fat34 g9.6 g saturated43% of a day
Sodium1,280 mg55% of a day

Where the energy comes from one serve

  • Net carbs 23%
  • Protein 30%
  • Fat 47%

Low carb: under 26% of the energy is from carbs.

Lower-carb idea. About 47% of the 38 g of net carbs come from the frozen udon noodles. To cut carbs, try half the pasta and more vegetables, or zucchini noodles.

One serve has about 55% 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 High171%

205 µg a serve, mostly from shungiku (66%). 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.

Selenium High124%

68 µg a serve, mostly from beef (32%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin B12 High86%

2.1 µg a serve, mostly from beef (99%). 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.

Zinc High78%

8.6 mg a serve, mostly from beef (59%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Calcium High68%

884 mg a serve, mostly from medium-firm tofu (77%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin B6 High64%

1.1 mg a serve, mostly from beef (39%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin C High58%

52 mg a serve, mostly from napa cabbage (44%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Folate High58%

233 µg a serve, mostly from napa cabbage (29%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Omega-3 High51%

0.8 g a serve, mostly from medium-firm tofu (73%). 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.

Iron High48%

8.6 mg a serve, mostly from medium-firm tofu (31%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Magnesium High42%

176 mg a serve, mostly from medium-firm tofu (33%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin A High35%

312 µg a serve, mostly from carrot (43%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Potassium High32%

1520 mg a serve. Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Vitamin E Source10%

1.5 mg a serve, mostly from shungiku (38%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

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Vitamin D1%

0.3 µg a serve, mostly from enoki mushrooms (33%). 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 Just One Cookbook; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.