Heart-Healthy Kimchi Jjigae (Kimchi Stew)

Warm your soul and nourish your body with this Heart-Healthy Kimchi Jjigae, a lighter twist on Korea's beloved kimchi stew. Packed with gut-friendly probiotics from tangy kimchi and loaded with nutrient-dense vegetables like spinach, zucchini, and carrots, this comforting one-pot meal skips the high sodium and heavy meats for a wholesome, plant-based approach. Medium-firm tofu provides a creamy protein boost, while low-sodium vegetable broth and a touch of sesame oil bring depth to the mildly spicy broth flavored with garlic, ginger, and gochugaru (Korean red pepper flakes). Ready in just 45 minutes, this easy-to-make kimchi stew is perfect for a quick weeknight dinner or a cozy meal prep option. Serve it piping hot with a side of steamed rice for a balanced, heart-healthy feast full of bold Korean flavors.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 300 grams medium-firm tofu
• 2 cups kimchi
• 1 cup kimchi juice
• 4 cups low-sodium vegetable broth
• 3 cloves garlic cloves
• 1 tablespoon ginger
• 1 tablespoon gochugaru (Korean red pepper flakes)
• 1 tablespoon low-sodium soy sauce
• 1 teaspoon sesame oil
• 1 medium onion
• 1 medium carrot
• 1 medium zucchini
• 2 stalks green onions
• 2 cups spinach

Directions

Step 1

Drain the tofu and cut it into 1-inch cubes.

Step 2

Finely chop the garlic cloves and ginger. Set aside.

Step 3

Slice the onion, carrot, and zucchini into thin, even pieces.

Step 4

In a large pot over medium heat, add the sesame oil and sauté the chopped garlic and ginger until fragrant, about 1-2 minutes.

Step 5

Add the sliced onions and sauté until they are softened, about 3 minutes.

Step 6

Stir in the kimchi and gochugaru, cooking for an additional 2-3 minutes.

Step 7

Pour in the vegetable broth and kimchi juice, and bring the mixture to a gentle boil.

Step 8

Add the sliced carrot and zucchini, then lower the heat to a simmer and cook for 10 minutes.

Step 9

Gently stir in the tofu cubes and add the low-sodium soy sauce. Let the stew simmer for an additional 10 minutes.

Step 10

Add the spinach and allow it to wilt gently, about 1-2 minutes.

Step 11

Chop the green onions and add them to the stew before serving.

Step 12

Taste and adjust seasoning with more soy sauce if necessary. Serve hot.

Nutrition Facts

Serving size	(2336.6g)

Amount per serving	% Daily Value*
Calories	927.8

Total Fat 41.9g	0%
Saturated Fat 5.9g	0%
Polyunsaturated Fat 6.8g
Cholesterol 0mg	0%
Sodium 5760.4mg	0%
Total Carbohydrate 85.8g	0%
Dietary Fiber 23.8g	0%
Total Sugars 36.7g
Protein 60.7g	0%

Vitamin D 0IU	0%
Calcium 1415.7mg	0%
Iron 28.7mg	0%
Potassium 3589.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 39.2%

Protein: 25.2%

Carbs: 35.6%