Recipes · Korean · Stews
Doenjang-jjigae (Soybean Paste Stew)
One serving has 309 kcal and 27 g protein, and at least a fifth of a woman's daily need of manganese (99%), copper (83%), calcium (80%), phosphorus (55%), vitamin C (53%) and pyridoxine (52%). Ready in 25 minutes.
- Preparation: 10 min
- Cooking: 15 min
- Makes: 1 serving (677 g)
- Difficulty: Easy
- Diets: Pescatarian, Dairy-free
- Contains: celery, fish, gluten, soy
Ingredients
- 20 g Miso
- 100 g Tofu, firm
- 60 g Zucchini, raw
- 60 g Potatoes, russet, raw
- 40 g Onions, raw
- 25 g Mushrooms, shiitake, raw
- 6 g Garlic, raw
- 8 g Chili peppers, green, raw
- 8 g Scallions, raw
- 180 g Fish stock
- 170 g Water
Method
- Cut the tofu, zucchini, potato, onion and mushroom into bite-sized pieces.
- Bring the fish stock and water to a boil and whisk in the soybean paste until dissolved.
- Add the potato and simmer for 5 minutes, then add the zucchini, onion, mushroom and garlic and cook for 6-8 minutes until the potato is tender.
- Add the tofu and sliced chili and simmer for 2 more minutes without stirring too hard so the tofu stays intact.
- Scatter the scallion over the top and serve bubbling hot with rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 309 kcal | 15% |
| Carbohydrates | 30 g | |
| Water | 601 mL | |
| Fiber | 6.5 g | 22% |
| Protein | 27.1 g | 57% |
| Tryptophan | 0.29 g | |
| Threonine | 0.96 g | |
| Isoleucine | 1 g | |
| Leucine | 1.7 g | |
| Lysine | 1.1 g | |
| Methionine | 0.26 g | |
| Cystine | 0.08 g | |
| Phenylalanine | 1 g | |
| Tyrosine | 0.83 g | |
| Valine | 1.1 g | |
| Histidine | 0.53 g | |
| Fat | 11.5 g | |
| Monounsaturated | 2.4 g | |
| Polyunsaturated | 6.1 g | |
| Docosahexaenoic Acid (DHA) | 0.18 g | |
| Eicosapentaenoic Acid (EPA) | 0.17 g | |
| Omega-6 | 4.9 g | |
| Saturated | 1.8 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 799 mg | 80% |
| Copper | 0.75 mg | 83% |
| Iron | 4.8 mg | 27% |
| Magnesium | 110 mg | 35% |
| Manganese | 1.8 mg | 99% |
| Phosphorus | 387 mg | 55% |
| Potassium | 1,048 mg | 22% |
| Selenium | 23 µg | 42% |
| Sodium | 1,141 mg | |
| Zinc | 3.1 mg | 39% |
| Thiamin (vitamin B1) | 0.3 mg | 27% |
| Riboflavin (vitamin B2) | 0.36 mg | 33% |
| Niacin (vitamin B3) | 5.1 mg | 36% |
| Pantothenic acid (vitamin B5) | 0.97 mg | 19% |
| Pyridoxine (vitamin B6) | 0.68 mg | 52% |
| Folate (vitamin B9) | 80.8 µg | 20% |
| Cobalamin (vitamin B12) | 0.2 µg | 8% |
| Choline | 49.4 mg | 12% |
| Vitamin A | 17.3 µg | 2% |
| Vitamin C | 40.1 mg | 53% |
| Vitamin D (D2 + D3) | 4.5 IU | 1% |
| Vitamin E | 0.46 mg | 3% |
| Vitamin K | 27.9 µg | 31% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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