Recipes · Korean · Stews
Sundubu-Jjigae (Soft Tofu Stew)
One serving has 530 kcal and 34 g protein, and at least a fifth of a woman's daily need of selenium (73%), copper (69%), phosphorus (65%), manganese (56%), choline (54%) and riboflavin (47%). Ready in 25 minutes.
- Preparation: 10 min
- Cooking: 15 min
- Makes: 1 serving (708 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein, Low carb
- Contains: celery, egg, fish, gluten, pork, sesame, shellfish, soy
Ingredients
- 200 g Tofu, soft (silken)
- 40 g Pork belly, raw
- 30 g Shrimp, raw
- 4 g Cayenne pepper
- 10 g Hoisin sauce
- 5 g Garlic, raw
- 10 g Scallions, raw
- 100 g Fish stock
- 250 g Water
- 55 g Eggs, whole, raw
- 4 g Sesame oil
Method
- Cut the pork belly into small strips and cook it in the sesame oil in a small pot over medium heat for 2-3 minutes until some fat renders.
- Add the garlic and the gochugaru and gochujang stand-ins and stir for 30 seconds until fragrant and the oil turns red.
- Pour in the fish stock and water, bring to a simmer, and cook for 5 minutes.
- Spoon in the silken tofu in large, rough chunks (it doesn't need to be neat) and add the shrimp, then simmer gently for 4-5 minutes until the shrimp turn pink and firm.
- Crack the egg into the center of the bubbling stew and let it cook in the heat of the stew for 1-2 minutes until it is fully set, not runny, before serving so it isn't left raw.
- Scatter with the scallions and serve bubbling hot, straight from the pot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 530 kcal | 25% |
| Carbohydrates | 12.2 g | |
| Water | 617 mL | |
| Fiber | 2.1 g | 7% |
| Protein | 34.3 g | 72% |
| Tryptophan | 0.3 g | |
| Threonine | 0.86 g | |
| Isoleucine | 1 g | |
| Leucine | 1.6 g | |
| Lysine | 1.4 g | |
| Methionine | 0.38 g | |
| Cystine | 0.33 g | |
| Phenylalanine | 1 g | |
| Tyrosine | 0.72 g | |
| Valine | 1.2 g | |
| Histidine | 0.56 g | |
| Fat | 39.6 g | |
| Monounsaturated | 15.4 g | |
| Polyunsaturated | 10 g | |
| Docosahexaenoic Acid (DHA) | 0.14 g | |
| Eicosapentaenoic Acid (EPA) | 0.1 g | |
| Omega-6 | 8.7 g | |
| Saturated | 11.4 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 282 mg | |
| Calcium | 337 mg | 34% |
| Copper | 0.62 mg | 69% |
| Iron | 4.4 mg | 24% |
| Magnesium | 87.9 mg | 28% |
| Manganese | 1 mg | 56% |
| Phosphorus | 457 mg | 65% |
| Potassium | 695 mg | 15% |
| Selenium | 39.9 µg | 73% |
| Sodium | 518 mg | |
| Zinc | 3.1 mg | 39% |
| Thiamin (vitamin B1) | 0.3 mg | 27% |
| Riboflavin (vitamin B2) | 0.52 mg | 47% |
| Niacin (vitamin B3) | 4.9 mg | 35% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 22% |
| Pyridoxine (vitamin B6) | 0.43 mg | 33% |
| Folate (vitamin B9) | 131 µg | 33% |
| Cobalamin (vitamin B12) | 0.93 µg | 39% |
| Choline | 230 mg | 54% |
| Vitamin A | 178 µg | 25% |
| Vitamin C | 7.1 mg | 9% |
| Vitamin D (D2 + D3) | 45.1 IU | 8% |
| Vitamin E | 2.2 mg | 15% |
| Vitamin K | 29 µg | 32% |
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
1.3 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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