Korean Stew with Tofu & Vegetables
Course: Dinner
Cuisine: Korean
Diet: Vegetarian
Servings: 2
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Ingredients
| Ingredient | Amount |
|---|---|
| Sesame (Gingelly) Oil | 1 teaspoon |
| Red Chilli Flakes | 2 teaspoons |
| Onion (finely chopped) | 1 |
| Garlic (crushed) | 1 clove |
| Soy Sauce | 2 teaspoons |
| Vegetable Stock | 235 ml |
| Tofu (cubed into medium-sized pieces) | 250 grams |
| Green Zucchini (finely chopped) | 1/2 |
| Spinach (chopped into fine strips) | 100 grams |
| Green Bell Pepper (or red, sliced) | 1 |
| Spring Onion (bulb and greens, finely sliced) | 1 |
| Salt and Pepper | To taste |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | ~250 kcal |
| Protein | ~15 grams |
| Carbohydrates | ~20 grams |
| Fat | ~15 grams |
| Fiber | ~4 grams |
| Sodium | ~600 mg |
| Sugar | ~5 grams |
Instructions
-
Prepare Vegetable Stock:
Begin by preparing your vegetable stock according to the instructions provided on the package or link. If you prefer, you can substitute the stock with water and season it to taste by adding additional flavors. The vegetable stock will add a depth of flavor to the stew that enhances the overall dish. -
-
Heat the Pan:
In a heavy-bottomed pan, heat the sesame oil over medium heat. Once hot, add the finely chopped onion, crushed garlic, red chilli flakes, and soy sauce. Stir fry for 1–2 minutes, allowing the ingredients to soften and release their flavors. -
Add Vegetable Stock and Tofu:
Pour in the vegetable stock (or water) and bring it to a gentle boil. Once the stock starts to simmer, add the cubed tofu, chopped zucchini, salt, and freshly cracked black pepper to the pan. Stir well to combine all the ingredients, then turn the heat to medium-high and allow the stew to come to a brisk boil. -
Simmer:
Once the stew begins to boil, reduce the heat to low. Cover the pan and let it simmer for 4–5 minutes. During this time, the zucchini will soften and become tender. Keep an eye on the stew and adjust the heat as necessary to prevent it from over-boiling. -
Add Fresh Vegetables:
After the zucchini is cooked, add the chopped spinach, sliced bell peppers (green or red), and spring onions (both the bulb and the greens). Adding these fresh vegetables toward the end helps to retain their vibrant colors and crisp textures, balancing the stew’s flavors. -
Serve:
Turn off the heat and carefully transfer the Korean stew into a serving bowl. Serve the stew hot, alongside sticky jasmine rice for a wholesome and satisfying meal. This combination of tofu, vegetables, and broth makes for a flavorful, nutritious, and quick weeknight dinner.
Tips & Variations:
- For a Spicier Stew: Increase the amount of red chili flakes or add a touch of Korean gochujang (fermented red chili paste) for a deeper, spicier flavor.
- Substitute Tofu: If you prefer a different protein, you can substitute tofu with tempeh, seitan, or even mushrooms for a more hearty stew.
- Make it Gluten-Free: Ensure that your soy sauce is gluten-free, or opt for tamari for a gluten-free alternative.
- Additional Vegetables: Feel free to add other vegetables like carrots, bok choy, or mushrooms to vary the texture and taste.
This Korean Stew with Tofu & Vegetables is a heartwarming, flavorful, and vibrant dish that’s perfect for a cozy dinner. With the delightful combination of fresh vegetables, tofu, and a spicy-savory broth, this stew provides all the comfort of Korean cuisine with a nutritious twist. Pair it with rice, and you’ve got a balanced, delicious meal in under an hour!
