에 대해 Haemul Jeongol
Seafood hot pot — loaded with shellfish
How to Make Haemul Jeongol (Traditional & Healthy Version)
Haemul Jeongol is a beloved Korean seafood hot pot, renowned for its vibrant flavors and communal dining experience. Rooted in Korea’s rich coastal culture, this hearty stew combines an assortment of fresh seafood—such as mussels, squid, shrimp, and clams—with crisp vegetables, mushrooms, and a savory, slightly spicy broth. Traditionally served bubbling at the table, Haemul Jeongol brings friends and family together, embodying the spirit of Korean jeong (warmth and affection). This dish holds a special place in Korean cuisine, especially during gatherings and festive occasions. The interplay of textures from tender seafood and assorted vegetables, along with the umami richness from gochugaru (Korean chili flakes) and dashima (kelp), creates a deeply satisfying stew. Haemul Jeongol is often enjoyed with a variety of banchan (side dishes), including kimchi and other fermented delicacies, which complement and balance the stew’s robust flavors. Its health-conscious profile makes it a favorite among those seeking both nourishment and authentic taste.
재료(1 large bowl (approx. 400g) 기준)
- 150g Fresh mussels (홍합 (honghap))
- 100g Squid (오징어 (ojingeo), cleaned and sliced)
- 100g Clams (바지락 (bajirak))
- 100g Shrimp (새우 (saeu), peeled)
- 100g Tofu (두부, firm, cubed)
- 1 cup Napa cabbage (배추, chopped)
- 50g Enoki mushrooms (팽이버섯)
- 1/2 cup Zucchini (애호박, sliced)
- 1/2 medium Onion (양파, sliced)
- 2 stalks Green onion (대파, chopped)
- 1 tbsp Gochugaru (Korean chili flakes)
- 1.5 tbsp Soy sauce (진간장)
- 3 cloves Garlic (다진 마늘, minced)
- 1 piece (5x5cm) Dashima (dried kelp)
- 800ml Water (For broth)
- To taste Salt and pepper
조리 방법
- 1
Prepare all seafood by washing mussels and clams, cleaning and slicing the squid, and peeling the shrimp.
5 minutes
Soak clams in salted water for 20 minutes to remove sand.
- 2
Create the broth by adding dashima to 800ml water in a pot. Bring to a gentle boil, simmer for 10 minutes, then remove the kelp.
10 minutes
Do not overboil dashima; it can become bitter.
- 3
Add garlic, gochugaru, soy sauce, and onion to the broth. Simmer for 3 minutes to infuse flavor.
3 minutes
Adjust gochugaru amount for desired spiciness.
- 4
Arrange napa cabbage, zucchini, tofu, and enoki mushrooms in the pot. Place seafood on top.
2 minutes
Layer vegetables first for even cooking.
이 음식이 건강한 이유
This Korean seafood hot pot is a great healthy choice because it is low in saturated fat, high in protein, and loaded with vegetables. The lean seafood supports heart health, while the fermented banchan served alongside add probiotics for gut wellness. Unlike heavier stews, Haemul Jeongol’s clear broth and absence of added oils make it ideal for calorie-conscious eaters.
Haemul Jeongol is a nutrient-dense dish, rich in lean protein from assorted seafood and tofu. It delivers essential omega-3 fatty acids, vitamins B12 and D, and important minerals such as iodine and selenium. The generous use of vegetables provides dietary fiber, antioxidants, and vitamin C, supporting immunity and gut health. The broth, naturally low in fat and calories, keeps the stew light yet deeply flavorful.
팁
- 💡Tip 1: Use the freshest possible seafood for optimal flavor and nutrition.
- 💡Tip 2: Prepare all ingredients before starting to ensure even, quick cooking.
- 💡Tip 3: Serve with kimchi and other fermented banchan for a truly authentic experience.
보관 및 제공
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop, adding a splash of water if needed to refresh the broth. Do not freeze, as seafood texture may deteriorate.
가장 잘 어울리는 때: Lunch
영양 성분
| 영양소 | 100g당 |
|---|---|
| 에너지 | 85.0 kcal |
| 단백질 | 10.0 g |
| 탄수화물 | 6.0 g |
| 총 지방 | 3.0 g |
| 식이섬유 | 1.0 g |
