Low Fat Sundubu Jjigae

Warm up with a comforting bowl of Low Fat Sundubu Jjigae, a lighter twist on the classic Korean soft tofu stew. Bursting with bold flavors, this recipe combines tender silken tofu, aromatic garlic, and spicy gochugaru (Korean red chili flakes) in a rich, savory broth. Featuring a medley of fresh zucchini, mushrooms, and green onions, this dish is packed with vegetables, making it both nutritious and satisfying. Optionally, add lean ground chicken or turkey for a protein boost, or keep it vegetarian with a vibrant vegetable stock base. Finished with a drizzle of sesame oil and an optional poached egg for extra texture, this 30-minute meal is perfect for busy weeknights. Serve it piping hot with steamed rice for a wholesome, low-fat Korean favorite that's as healthy as it is delicious. Perfect for those seeking flavorful low-fat recipes or lighter Korean comfort food!

Nutriscore Rating: 76/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 2

Ingredients

• 400 grams Soft tofu (silken tofu)
• 500 ml Water
• 2 tablespoons Low-sodium soy sauce
• 2 tablespoons Gochugaru (Korean red chili flakes)
• 3 cloves Garlic, minced
• 2 stalks Green onion, chopped
• 1 cup Zucchini, diced
• 1 cup Mushrooms, sliced (shiitake or button)
• 100 grams Lean ground chicken or turkey (optional for non-vegetarian version)
• 1 teaspoon Sesame oil
• 200 ml Low-sodium chicken or vegetable stock
• 1 large Egg (optional)

Directions

Step 1

1. Prepare all ingredients: mince the garlic, dice the zucchini, slice the mushrooms, and chop the green onions.

Step 2

2. In a medium pot, heat 1 teaspoon of sesame oil over medium heat. If using lean ground chicken or turkey, add it to the pot and cook until lightly browned while breaking it into small pieces.

Step 3

3. Add the minced garlic to the pot and sauté for 1-2 minutes until fragrant.

Step 4

4. Stir in the gochugaru (Korean red chili flakes) and mix well with the meat and garlic. Cook for about 1-2 minutes to release the flavors of the chili flakes.

Step 5

5. Add the zucchini, mushrooms, and green onions into the pot, and stir to combine.

Step 6

6. Pour in the water and low-sodium chicken or vegetable stock and bring the mixture to a boil.

Step 7

7. Reduce the heat to a simmer and gently add the soft tofu by scooping it in large chunks with a spoon. Be careful not to break the tofu pieces too much.

Step 8

8. Add the low-sodium soy sauce and stir gently to incorporate. Taste the broth and adjust seasoning if needed.

Step 9

9. Let the stew simmer for 5-7 minutes to allow the flavors to meld together.

Step 10

10. If desired, crack an egg into the pot during the last 1-2 minutes of cooking. Cover the pot with a lid and allow the egg to poach until the white is set but the yolk is still runny.

Step 11

11. Serve the Sundubu Jjigae in individual bowls while hot, garnished with additional chopped green onions if desired. Pair it with steamed rice for a complete meal.

Nutrition Facts

Serving size	(1686.1g)

Amount per serving	% Daily Value*
Calories	739.6

Total Fat 41.6g	0%
Saturated Fat 8.3g	0%
Polyunsaturated Fat 5.8g
Cholesterol 271mg	0%
Sodium 1334.4mg	0%
Total Carbohydrate 36.7g	0%
Dietary Fiber 9.9g	0%
Total Sugars 13.4g
Protein 59.2g	0%

Vitamin D 46.6IU	0%
Calcium 584.1mg	0%
Iron 10.7mg	0%
Potassium 2129.5mg	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: 49.4%

Protein: 31.2%

Carbs: 19.4%