에 대해 Budae Jeongol
Army base hot pot — shared table stew
How to Make Budae Jeongol (Traditional & Healthy Version)
Budae Jeongol, also known as Korean Army Stew Hot Pot, is a hearty, spicy stew originating from post-war Korea. The dish emerged during a time of scarcity, when Koreans creatively combined available ingredients with traditional flavors to create a filling meal. Today, Budae Jeongol is a beloved staple at gatherings and restaurants, celebrated for its bold flavors and communal style of eating. The stew is a symphony of textures and tastes—combining savory meats, vegetables, and fermented foods like kimchi, all simmered in a spicy gochujang-based broth. Served alongside classic banchan (side dishes) such as pickled radish and seasoned spinach, Budae Jeongol is a shining example of Korean culinary ingenuity and the country's rich food culture. The taste is comforting yet exciting, with layers of umami from fermented ingredients and a hint of heat that warms you from within. Its popularity stems from its adaptability and the way it brings people together around the table. Choosing a health-conscious version ensures you enjoy this classic stew without compromising your wellness goals, making it ideal for calorie-conscious eaters and those seeking a nutritious meal. Budae Jeongol is a testament to Korean resourcefulness and the enduring importance of shared meals in Korea's vibrant food culture.
재료(1 medium bowl per person 기준)
- 100g Lean chicken breast (닭가슴살)
- 100g Soft tofu (두부)
- 1/2 cup Kimchi (fermented napa cabbage 김치)
- 50g Enoki mushrooms (팽이버섯)
- 1/2 cup Zucchini (애호박, sliced)
- 2 stalks Green onion (파)
- 1 tablespoon Gochujang (Korean chili paste 고추장)
- 2 teaspoons Low-sodium soy sauce (간장)
- 2 cloves Garlic (다진마늘, minced)
- 2 cups Vegetable broth (채소 육수)
조리 방법
- 1
Prepare all vegetables and protein. Slice zucchini and green onion, rinse enoki mushrooms, cube tofu, and cut chicken breast into bite-sized pieces.
5 minutes
Uniform cuts help ingredients cook evenly and enhance presentation.
- 2
In a medium pot, heat 2 cups of vegetable broth over medium-high heat. Add minced garlic and kimchi, simmering for 3 minutes to infuse flavor.
3 minutes
Simmering kimchi in broth boosts umami and probiotic benefits.
- 3
Add chicken breast and soy sauce to the pot; cook until chicken turns white and is almost cooked through.
5 minutes
Lean protein keeps the stew healthy and satisfying.
- 4
Stir in gochujang for spice, then gently add tofu, zucchini, and enoki mushrooms. Simmer 7 minutes until vegetables are tender.
7 minutes
Don’t over-stir to keep tofu and mushrooms intact.
이 음식이 건강한 이유
Choosing lean meats, tofu, and plenty of vegetables ensures that Budae Jeongol is a nutrient-dense meal. Fermented kimchi supports digestive health and immunity, while low-sodium soy sauce and broth reduce overall salt content. This dish is filling yet light, making it ideal for weight management and balanced nutrition. It’s a great way to enjoy Korean flavors without excess calories or unhealthy fats.
This healthy Budae Jeongol is packed with protein from lean chicken and tofu, providing 9g per serving. It’s rich in vitamins A and C from vegetables like zucchini and green onion, and delivers probiotic benefits from kimchi, which supports gut health. The stew is low in calories (135 per serving), carbohydrates (12g), and fat (6g), making it suitable for calorie-conscious diets. Gochujang and garlic add antioxidants and anti-inflammatory properties, while using vegetable broth keeps sodium levels in check.
팁
- 💡Tip 1: Use homemade vegetable broth for deeper flavor and lower sodium.
- 💡Tip 2: Add kimchi early to maximize probiotic benefits and taste.
- 💡Tip 3: Serve with a variety of banchan for a truly authentic Korean meal.
보관 및 제공
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove, adding a splash of broth if needed to refresh flavors.
가장 잘 어울리는 때: Breakfast or Lunch
영양 성분
| 영양소 | 100g당 |
|---|---|
| 에너지 | 135.0 kcal |
| 단백질 | 9.0 g |
| 탄수화물 | 12.0 g |
| 총 지방 | 6.0 g |
| 식이섬유 | 1.0 g |
