Korean Seafood Tofu Stew (Haemul Sundubu Jjigae)
Nutritionally Balanced Recipe | SERVES 4
Prep: 20mins | Cook: 10mins
Total: 30mins
Ingredients you need:
♥ 20g dried shiitake mushroom, rehydrated (makes 100g), sliced
♥ 30g dried kelp, rehydrated, sliced
♥ 200g enoki mushrooms (remove 4-5 cm stem)
♥ 200g king oyster mushroom, sliced
♥ 2 green onion straws (30g), sliced with white and green parts separated
♥ 1 medium zucchini (200g), sliced in semi-circles
♥ 3 cups cooked brown rice (425g) (≈1 cup dry 200g)
♥ 500g soft tofu, cut tubes in half and squeeze out, or silken tofu, slide or squeeze out of box
♥ 275g seafood marina mix (increase tofu amount to 875g if not having seafood)
♥ 1 packet Heartful Flavours Korean Bibimbap (25g)
♥ 3 cups boiled water (750mL)
♥ 6 tsp extra virgin olive oil (30mL)
♥ 2 tsp sesame oil (10mL) to serve
Optional:
♥ 2 eggs
♥ 1 chilli, sliced
Create This in Easy Steps:
1. Soak dried shiitake mushroom and kelp with boiled water in a bowl to rehydrate and form the stock base.
2. Heat oil in a pot on low heat. Add white parts of green onion, zucchini, oyster mushroom, Heartful Flavours Korean Bibimbap and stir well. Add the rehydrated shiitake mushroom, kelp and stock base, bring to boil and allow to cook for 2 mins.
3. Add enoki mushrooms, seafood and tofu into the pot. Break up the tofu with a wooden spoon. Boil for 4 mins or until seafood is cooked. (Optional: add eggs into the pot and remove from heat after 1 min as they will continue cooking after).
4. Top up with the green parts of green onion, sesame oil and optional chilli. Serve each bowl with 3/4 cup cooked brown rice.
Each Serve Gives You:
♥ 2.5 serves of vegetables
♥ 1.25 serves of meat/alternatives
♥ 1.5 serves of grains
The Australian Dietary Guidelines
Nutrition Information
Create this healthy Korean Seafood Tofu Stew. Your heart and taste buds will thank you!
Check out our recipe video!
