에 대해 Budae Jjigae
Army stew with spam, sausage, kimchi, and ramen
How to Make Budae Jjigae (Traditional & Healthy Version)
Budae Jjigae, also known as Army Stew, is a beloved Korean hot pot that brings together a vibrant mix of ingredients in a spicy, savory broth. Originating after the Korean War, this dish creatively combined available ingredients like sausages, tofu, kimchi, and vegetables, resulting in a hearty and comforting stew. Budae Jjigae is famous for its communal dining style, often enjoyed bubbling at the center of the table and shared among friends and family. The taste of Budae Jjigae is bold and complex, with layers of umami from fermented gochujang (Korean chili paste), kimchi, and a medley of proteins. The inclusion of banchan—Korean side dishes—alongside the stew creates a balanced and nourishing meal. Emphasizing Korea’s love for communal eating and fermented foods, this healthy version incorporates lean proteins, plenty of vegetables, and lighter ingredients for a nourishing yet satisfying meal. Perfect for gatherings, Budae Jjigae exemplifies the warmth and resourcefulness of Korean cuisine.
재료(One medium bowl (about 400g) 기준)
- 100g Lean chicken breast (닭가슴살, sliced)
- 150g Soft tofu (두부, cubed)
- 1/2 cup Kimchi (fermented napa cabbage, chopped)
- 1/2 medium Onion (thinly sliced)
- 1/2 small Zucchini (호박, sliced)
- 1/2 cup Mushrooms (enoki or shiitake, trimmed)
- 2 cups Low-sodium chicken broth (육수)
- 1 tablespoon Gochujang (Korean chili paste)
- 2 cloves Garlic (minced)
- 2 stalks Green onion (chopped)
- 1 link Turkey sausage (sliced, optional for authenticity) - 선택 사항
- 1/4 cup Rice cakes (tteok) (optional, for texture) - 선택 사항
조리 방법
- 1
Prepare all ingredients by slicing the chicken breast, tofu, vegetables, and sausage (if using). Chop the kimchi and mince the garlic.
5 minutes
Use fresh kimchi for a tangier flavor.
- 2
In a medium pot, layer the kimchi, onions, zucchini, mushrooms, and tofu. Add the chicken and sausage on top.
3 minutes
Layering enhances flavor distribution during simmering.
- 3
In a small bowl, mix gochujang with minced garlic and a few spoonfuls of broth to create a paste.
2 minutes
Blending gochujang with broth helps it dissolve evenly.
- 4
Pour the chicken broth over the layered ingredients. Add the gochujang mixture and gently stir to combine.
2 minutes
Pour broth slowly to avoid disturbing the layers.
이 음식이 건강한 이유
By focusing on lean proteins, plenty of vegetables, and fermented foods, this Budae Jjigae is both nourishing and filling without excess calories. The high fiber and protein content help with satiety, while the fermented kimchi supports gut health. This lighter version is ideal for those seeking traditional Korean flavor with modern, health-conscious choices.
This Budae Jjigae recipe is packed with lean protein from chicken and tofu, while fresh vegetables provide fiber, vitamins A and C, and minerals. Kimchi and gochujang contribute probiotics and antioxidants, supporting digestion and immunity. Using a low-sodium broth and minimal processed meats keeps sodium and unhealthy fats in check, making the stew balanced and heart-healthy.
팁
- 💡Tip 1: Let the stew simmer gently to allow flavors to meld without overcooking the tofu.
- 💡Tip 2: Adjust gochujang and kimchi to control the spice level to your taste.
- 💡Tip 3: Serve with a variety of banchan for a true Korean dining experience.
보관 및 제공
Refrigerate leftovers in an airtight container for up to 2 days. Reheat gently on the stove, adding a bit of broth if needed to refresh flavors and prevent drying.
가장 잘 어울리는 때: Lunch
영양 성분
| 영양소 | 100g당 |
|---|---|
| 에너지 | 145.0 kcal |
| 단백질 | 8.0 g |
| 탄수화물 | 12.0 g |
| 총 지방 | 8.0 g |
| 식이섬유 | 1.0 g |
