에 대해 Haemul Jjigae
Spicy seafood stew with tofu
How to Make Haemul Jjigae (Traditional & Healthy Version)
Haemul Jjigae (해물찌개), a classic Korean seafood stew, is celebrated for its vibrant flavors and nourishing ingredients. Originating from Korea’s coastal regions, this dish is a staple in traditional Korean cuisine, especially among communities where fresh seafood is abundant. The stew brings together a medley of seafood such as shrimp, clams, squid, and mussels, simmered with vegetables and a savory broth infused with gochugaru (Korean chili flakes) and doenjang (fermented soybean paste), which are cornerstones of Korean fermented foods. Typical in Korean households and restaurants, Haemul Jjigae is often served alongside banchan—small side dishes that complement the main meal—fostering a communal dining culture. The taste is a harmonious blend of spice, umami, and the natural sweetness of seafood, making it both comforting and stimulating. As a health-conscious meal, Haemul Jjigae is low in calories, high in protein, and rich in essential minerals, making it ideal for those tracking their nutrition. It’s also a perfect way to experience the depth of Korean culinary tradition while enjoying a dish that fits into modern healthy lifestyles.
재료(1 medium bowl 기준)
- 100g Fresh shrimp (새우)
- 100g Clams (바지락)
- 100g Squid (오징어, cleaned and sliced)
- 80g Mussels (홍합)
- 1/2 block (about 100g) Firm tofu (두부, cut into cubes)
- 1/2 small Zucchini (애호박, sliced)
- 1/2 medium Onion (양파, sliced)
- 1 stalk Green onion (파, chopped)
- 1 tbsp Korean chili flakes (고추가루 (gochugaru))
- 1 tbsp Fermented soybean paste (된장 (doenjang))
- 2 cloves Garlic (다진마늘, minced)
- 3 cups Water or anchovy-kelp broth (멸치 다시마 육수 for richer flavor)
- 1 tbsp Soy sauce (국간장)
- 1/4 tsp Black pepper
조리 방법
- 1
Prepare all seafood by cleaning and rinsing thoroughly. Slice squid and cube tofu. Chop vegetables including zucchini, onion, and green onion.
5 minutes
Use the freshest seafood for optimal taste and nutrition.
- 2
Bring water or anchovy-kelp broth to a gentle boil in a large pot. Add doenjang (fermented soybean paste), gochugaru (Korean chili flakes), minced garlic, and soy sauce. Stir until the paste dissolves.
5 minutes
Anchovy-kelp broth adds depth; use water if preferred for a lighter option.
- 3
Add sliced onion and zucchini to the simmering broth. Cook until they begin to soften.
3 minutes
Cut vegetables evenly for uniform cooking.
- 4
Add tofu cubes and all seafood ingredients: shrimp, clams, squid, and mussels. Simmer until the seafood is fully cooked and the clams and mussels open.
7 minutes
Do not overcook seafood to maintain tenderness.
이 음식이 건강한 이유
This dish is a healthy choice because it relies on fresh seafood, vegetables, and fermented soybean paste, minimizing processed ingredients and unhealthy fats. The broth is light yet flavorful, and the combination of protein, fiber, and probiotics helps maintain digestive health, supports metabolism, and keeps you fuller for longer. Its balance of nutrients makes it ideal for calorie-conscious eaters, and the use of traditional Korean ingredients ensures authenticity and nutritional value.
Haemul Jjigae is packed with lean protein from seafood and tofu, which supports muscle health and satiety. The stew offers a balance of carbohydrates from vegetables and tofu, and healthy fats from seafood. It’s rich in minerals like iodine, selenium, and zinc, and vitamins such as B12 and C. The use of fermented foods like doenjang adds probiotics, promoting gut health. Low in saturated fat and calories, it’s suitable for those monitoring their weight or seeking nutrient-dense meals.
팁
- 💡Tip 1: Use anchovy-kelp broth for authentic depth of flavor.
- 💡Tip 2: Add seafood last to prevent overcooking.
- 💡Tip 3: Serve with kimchi and rice to enhance banchan experience.
보관 및 제공
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove; avoid microwaving seafood to prevent rubbery texture.
가장 잘 어울리는 때: Breakfast or Lunch
영양 성분
| 영양소 | 100g당 |
|---|---|
| 에너지 | 80.0 kcal |
| 단백질 | 8.0 g |
| 탄수화물 | 5.0 g |
| 총 지방 | 3.0 g |
| 식이섬유 | 1.0 g |
