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Healthy Soondubu
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5 from 3 votes

Healthy Soondubu Jjigae

easy to make, protein packed meal. The delicious stew, mixed with soft tofu, crunchy vegetables, and egg yolk makes an amazing combo. Here's a healthy and delicious recipe that is low calorie and protein-packed.
Prep Time10 minutes
Cook Time10 minutes
Course: Main Course
Cuisine: korean
Servings: 1
Calories: 353kcal
Author: Clara

Ingredients

Soup Base

  • 1 teaspoon Oyster sauce
  • 1 teaspoon Soy sauce
  • 1 teaspoon Gochugaru
  • 1 cup Water
  • ½ teaspoon Sugar
  • 1 teaspoon Anchovy stock granules

Stew Mix-Ins

  • 3 oz Chicken thigh (Boneless, skinless)
  • 1-2 Mushrooms
  • ¼ cup Kimchi
  • 1 clove Garlic
  • ¼ Onion
  • 1 pack Pulmon Soon Tofu Pack
  • Black pepped and salt (To taste)
  • Sesame seeds, scallions, chilis (For garnish)

Instructions

  • Begin by cutting the chicken thigh into small, bite sized pieces, making sure to cut off the excess fat. Season with salt and pepper if desired. 
  • Mince the garlic and onion.  Spray a saucepan with cooking spray and sauté the garlic, onion, kimchi, and sear the cut chicken pieces for about 1-2 minutes so that the aromatics begin to turn gold. The chicken pieces do not need to be fully cooked, just a light sear on the outside layers is fine. 
  • Pour the water into the sauce pan, along with the remaining soup base ingredients, the soft tofu, and any remaining vegetables, and bring to a boil. Let cook for about 3-5 minutes. 
  • In terms of adding the egg, you can also choose to add the egg towards the end of cooking the stew for a more fully cooked egg or opt for the more traditional way which cracks in the raw egg yolk after it is served. 
  • Remove the soondubu from the saucepan and top with scallions, sesame seeds, and chilis and egg yolk. Enjoy your delicious protein-packed soondubu jjigae!

Nutrition

Calories: 353kcal | Carbohydrates: 12g | Protein: 38g | Fat: 18g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Trans Fat: 0.1g | Cholesterol: 86mg | Sodium: 1142mg | Potassium: 416mg | Fiber: 2g | Sugar: 5g | Vitamin A: 716IU | Vitamin C: 3mg | Calcium: 90mg | Iron: 9mg