Kimchi Stew
Good nutritional profile
Korean stew of aged kimchi, pork and tofu in a spicy broth.
Kimchi stew (kimchi jjigae) is a Korean stew of well-fermented kimchi simmered with pork, onion, garlic, chili flakes and tofu, usually served bubbling hot with rice. A 420 g bowl has about 230 kcal and 19 g of protein with only 10 g of carbohydrate, but around 1,000 mg of sodium. The kimchi is boiled, so it no longer supplies live bacteria; leaving some of the broth cuts the salt.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 4.5g | 8.0% |
| Fat | 3.2g | 4.6% |
| Carbs | 2.4g | 0.8% |
| Simple Sugars | 0.84g | Estimate |
| Complex Carbs | 0.76g | Estimate |
| Fiber | 0.8g | 3.2% |
| Water | 89g | 3.6% |
| Calories | 54 | 2.4% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.9 | g | 4.5% |
| Monounsaturated | 1.17 | g | 4.7% |
| Polyunsaturated | 0.81 | g | 6.2% |
| Omega-3 | 0.243 | g | Estimate |
| Omega-6 | 0.567 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 0.75 | mg |
| Vitamin E | 0.15 | mg |
| Selenium | 5.01 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 7.08 | mcg | 0.8% |
| vitamin B1 | 0.091 | mg | 7.6% |
| vitamin B2 | 0.086 | mg | 6.6% |
| vitamin B3 | 0.719 | mg | 4.5% |
| vitamin B6 | 0.094 | mg | 5.5% |
| vitamin B9 | 12.8 | mcg | 3.2% |
| vitamin B12 | 0.083 | mcg | 3.5% |
| vitamin C | 0.752 | mg | 0.8% |
| vitamin D | 0.201 (8 IU) | mcg | 1.3% |
| vitamin E | 0.152 | mg | 1.0% |
| vitamin K | 14.4 | mcg | 12.0% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 69.3 | mg | 6.9% |
| iron | 1.66 | mg | 9.2% |
| magnesium | 12 | mg | 3.0% |
| phosphorus | 48.9 | mg | 7.0% |
| potassium | 116 | mg | 4.5% |
| sodium | 192 | mg | 8.3% |
| zinc | 0.565 | mg | 5.1% |
| copper | 0.054 | mg | 6.0% |
| manganese | 0.121 | mg | 5.3% |
| selenium | 5.01 | mcg | 9.1% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 146 | mg | 20.9% | 178% |
| Isoleucine | 206 | mg | 14.7% | 134% |
| Leucine | 348 | mg | 12.7% | 112% |
| Lysine | 328 | mg | 15.6% | 134% |
| Methionine | 130 | mg | 12.4% | 111% |
| Phenylalanine | 350 | mg | 20.0% | 167% |
| Threonine | 200 | mg | 19.0% | 156% |
| Tryptophan | 57 | mg | 20.4% | 169% |
| Valine | 233 | mg | 12.8% | 114% |
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Allergens
Recipe
See full recipeIngredients
- Vegetable oil 1 tsp
- Pork shoulder, thinly sliced 250 g
- Well-fermented kimchi, chopped 400 g
- Kimchi juice 60 ml
- Onion, sliced 1 medium (100 g)
- Garlic, minced 3 cloves
- Korean chili flakes (gochugaru) 1 tbsp
- Sugar 1 tsp
- Water 650 ml
- Medium-firm tofu 300 g
- Green onions 2 (40 g)
- Salt to taste
- Cooked rice to serve
Instructions
- 1
Heat the oil in a pot over medium heat and stir-fry the pork for 3 minutes.
- 2
Add the kimchi, onion, garlic, chili flakes and sugar and stir-fry for 5 minutes, until the kimchi softens.
- 3
Pour in the water and kimchi juice, bring to a boil, then cover and simmer for 15 minutes.
- 4
Cut the tofu into 1.5 cm slices, add it to the pot and simmer uncovered for 5 minutes.
- 5
Taste the broth and add salt only if needed.
- 6
Add the green onions, cut into 4 cm pieces, and cook for 1 minute.
- 7
Serve bubbling hot with rice.