Cozy Tofu Kimchi Stew

Name: Cozy Tofu Kimchi Stew
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: Sesame Oil; Green Onion; Onion; Garlic Cloves; Ginger; Aged Kimchi; Kimchi Juice; Zucchini; Gochugaru (Korean Red Chili Flakes); Low-Sodium Vegetable Broth; Tinned Tuna; Soft Tofu; Enoki Mushrooms; Soy Sauce; Toasted Sesame Seeds; Cooked Rice

Recipe by Fran Allen

Ingredients

Time

20m

This is the perfect quick and tasty stew for a rainy day. Inspired by korean soondubu(soft tofu stew) kimchi jjigae (kimchi stew) this dish is a quick way to infuse lots of flavour and nutrients into a meal. Full of flavour but not too heavy this is a perfect meal for a quick lunch or dinner on a rainy day!

Dinner

Lunch

High Protein

30-Minute Meal

Ingredients

1 Tbsp

Sesame Oil

Green Onion

chopped, green and white parts separated

1 small

Onion

thinly sliced

Garlic Cloves

minced

1 tsp

Ginger

grated

1 cup

Aged Kimchi

chopped

1/2 cup

Kimchi Juice

1 small

Zucchini

thinly sliced (about 1 cup)

1-2 tsp

Gochugaru (Korean Red Chili Flakes)

adjust to spice preference

2 cups

Low-Sodium Vegetable Broth

1 can

Tinned Tuna

drained (keep a little oil or water for flavour)

150 g

Soft Tofu

(1/2 Block) cut into cubes

1/2 cup

Enoki Mushrooms

1 tsp

Soy Sauce

1 Tbsp

Toasted Sesame Seeds

2-3 cups

Cooked Rice

for serving *optional

Instructions

If serving this dish with rice, prepare your rice per package instructions. In a small soup pot on medium heat. Add the sesame oil and tuna oil if using. Add the white parts of the scallion, minced garlic, ginger and sliced onion, and cook until fragrant (about 2 minutes).

Stir in the chopped kimchi, zucchini and gochugaru. Sauté for 3-4 minutes to release the flavours.

Pour in the kimchi juice water or broth and bring to a boil. Reduce the heat and let it simmer for 10 minutes.

Gently stir in the tinned tuna and tofu cubes and enoki mushrooms. Let the stew simmer for another 5 minutes to heat through.

Add soy sauce and adjust seasoning as needed. Sprinkle with chopped green onion (green part) and sesame seeds and serve hot with steamed rice.

Notes: This dish is naturally high in protein and low in carbs when eaten without rice. You can omit rice or use higher in fiber brown rice to help keep blood sugar balanced. To make this dish vegetarian, make sure to use vegetarian kimchi and remove the tuna.