3-Ingredient Kimchi Jjigae in 15 Minutes – Korean Pot of Health and Happiness!

This Korean stew, or jjigae (찌개), is traditionally an all-day any-day comfort food, but we’re streamlining it. We’re keeping the core anti-inflammatory, probiotic power of kimchi and boosting the omega-3s with canned sardines and protein with tofu. It’s done in about 15 minutes!

🍲 The Kimchi Jjigae Recipe

This recipe is naturally whole-foods, anti-inflammatory, and high in probiotics!

Ingredients

Directions (Ready in 15 Minutes!)

1. Sauté the Kimchi (2 min): Pour about 1 tablespoon of the olive oil from the sardine can into a small pot or earthenware bowl (this oil is infused with flavor!). Add the kimchi (chop it if the pieces are too big) and a spoonful of its brine. Stir-fry for about 1-2 minutes over medium-high heat. This step intensifies the flavor. Optional to add some minced garlic and green onion to amp up the flavor!
2. Build the Broth (5 min): Pour in 1.5 to 2 cups of water (or broth). Bring to a boil, then reduce the heat to a steady simmer. Let it bubble gently for about 5 minutes to allow the kimchi flavor to permeate the liquid.
3. Add Protein & Simmer (5 min): Gently add the cubed tofu and the whole sardines (with the remaining oil in the can) into the pot. Let it simmer for another 5 minutes, just until the tofu is heated through. Taste and adjust. (The kimchi brine, sardine oil, and sardines should provide enough seasoning, but you can add a pinch of sea salt or a splash of soy sauce or even a bit of kochujang if needed). Adding a few frozen shrimp also adds great flavor! So does sliced jalapenos and scallions!
4. Serve: Ladle the hot jjigae into bowls. Serve immediately with a side of rice or just enjoy a low carb high protein meal on its own!

✨ The Health Focus

This simple stew is a powerhouse of essential nutrients, targeting several areas important for healthy aging and chronic disease prevention:

• Gut Health & Immunity (Kimchi): As a naturally fermented food, kimchi is teeming with probiotics (like Lactobacillus). A healthy gut microbiome is fundamental to your immune system, mood, and nutrient absorption.
• Cardiovascular & Brain Health (Sardines): Sardines are one of the best sources of Omega-3 fatty acids (EPA and DHA). These essential fats are known to reduce inflammation, lower triglycerides, and support overall heart and cognitive health—crucial for people of all ages, but particularly for those concerned about cardiovascular disease and stroke risk. Bonus: bone-in sardines are a fantastic source of non-dairy calcium.
• Anti-Inflammatory & Cellular Support (Olive Oil, Tofu): The extra virgin olive oil from the sardine can is a source of healthy monounsaturated fats. Tofu provides complete, plant-based protein and is low in saturated fat, supporting muscle maintenance. The isoflavones in tofu are potent antioxidants that may offer protective benefits against certain cancers and support bone density.

Enjoy this quick, flavorful, and deeply nourishing meal!