Put together with ingredients we had in the refrigerator, had this last night. It was quite good, slept well, and woke up feeling great!
This recipe is a twist on a classic Korean soybean paste stew, Doenjang Jjigae. We ditch the typical white rice base and boost the nutrition by adding prebiotic cabbage and beans for fiber, tofu for plant-based protein, and haddock for protein. It’s warm, comforting, and an anti-inflammatory powerhouse.
Why This Stew is a Health Bonus Favorite
This dish is a nutritional triple threat, hitting key areas for longevity and wellness:
| Ingredient Focus | Benefit for Health & Longevity |
| Doenjang (Fermented Soybean Paste) | Provides potent probiotics that seed a healthy gut, the cornerstone of strong immunity and reduced systemic inflammation. |
| Cabbage, Carrots, & Beans | Packed with prebiotic fiber that feeds the beneficial gut bacteria, supports blood sugar balance, and promotes detoxification. |
| Haddock & Tofu | Haddock offers high-quality, lean protein and essential B-vitamins. Tofu contributes plant-based protein and isoflavones, which are protective for heart and bone health. |
| Overall Profile | Low in saturated fat, rich in antioxidants, and perfectly balanced for managing cardiovascular disease risk and supporting healthy aging. |
Probiotic Power Stew: The Ultimate Anti-Inflammatory Doenjang Jjigae
I love creating meals that taste incredible while actively supporting health—especially for the whole family, from those managing cardiovascular risk to those building strong bones.
This recipe is a brilliant twist on a classic Korean soybean paste stew, Doenjang Jjigae. We ditch the typical white rice base and boost the nutrition by adding prebiotic cabbage and beans for fiber, tofu for plant-based protein, and haddock for lean protein. It’s warm, comforting, and an anti-inflammatory powerhouse.
Why This Stew is a Health Focused Favorite
This dish is a nutritional triple threat, hitting key areas for longevity and wellness:
| Ingredient Focus | Benefit for Health & Longevity |
| Doenjang (Fermented Soybean Paste) | Provides potent probiotics that seed a healthy gut, the cornerstone of strong immunity and reduced systemic inflammation. |
| Cabbage, Carrots, & Beans | Packed with prebiotic fiber that feeds the beneficial gut bacteria, supports blood sugar balance, and promotes detoxification. |
| Haddock & Tofu | Haddock offers high-quality, lean protein and essential B-vitamins. Tofu contributes plant-based protein and isoflavones, which are protective for heart and bone health. |
| Overall Profile | Low in saturated fat, rich in antioxidants, and perfectly balanced for managing cardiovascular disease risk and supporting healthy aging. |
The Recipe: Soft Tofu Doenjang Jjigae with Haddock
This recipe is designed to be forgiving and flavorful. We’re using soft tofu for a wonderfully silky texture, so pay attention to the gentle cooking steps!
Ingredients (Serves 4–6)
| Component | Ingredient | Quantity | Notes |
| Broth Base | Water or Vegetable Broth | 4 cups (950 ml) | |
| Doenjang (Korean fermented soybean paste) | 3–4 Tbsp | Adjust to your preferred salt level. | |
| Garlic, minced | 3 cloves | ||
| Gochugaru (Korean chili flakes), optional | 1/2 tsp | For a mild, anti-inflammatory warmth. | |
| Vegetables | Carrots, diced | 1 cup | |
| Onion, small, chopped | 1/2 | ||
| Shredded Cabbage (Napa or Green) | 1.5 cups | Our prebiotic superstar. | |
| Zucchini or Korean Squash, diced | 1 cup | ||
| Mushrooms (Shiitake/Crimini), sliced | 1.5 cups | For deep umami flavor. | |
| Proteins & Fiber | Haddock Fillet, 1-inch chunks | 4–6 oz | Lean protein; cut into tofu-sized pieces. |
| Canned Beans (Kidney, Cannellini, etc.), rinsed & drained | 1 cup | Excellent, high-fiber rice substitute. | |
| Soft Tofu, large dollops | 1 block (14 oz/400g) | For a silky texture. | |
| Finishing | Scallions, chopped (green parts) | 2 | |
| Toasted Sesame Oil | 1 tsp | For drizzling after plating. |
Step-by-Step Cooking Instructions
Follow these steps carefully, especially when adding the delicate soft tofu:
- Prep the Broth: In a medium pot or traditional ttukbaegi, bring the 4 cups of water/broth to a boil over medium-high heat.
- Season the Base: Reduce the heat to medium. Add the Doenjang and stir until fully dissolved. Add the minced garlic and optional gochugaru.
- Cook Foundation Vegetables: Add the diced carrots and chopped onion. Simmer for 5 minutes to begin softening the carrots.
- Add Cabbage & Zucchini: Stir in the shredded cabbage and zucchini. Continue simmering for 5 minutes until the cabbage is tender-crisp.
- Add Firmer Ingredients: Stir in the mushrooms, haddock chunks, and canned beans. Simmer for only 3 minutes, just until the fish is opaque and cooked through. Do not stir too hard.
- Add Soft Tofu (LAST): Turn the heat down to low. Using a large spoon, gently scoop the soft tofu into large dollops and place them directly into the stew.
- Serve Immediately: Let the stew barely simmer on low for 1–2 minutes to warm the tofu through. Do not boil or stir.
- Garnish: Ladle the stew into bowls. Drizzle with toasted sesame oil and top with fresh scallions.
Enjoy this delicious, warm, and restorative meal!
What other global comfort foods would you like to transform into an anti-inflammatory, whole-foods feast? Let me know in the comments!
0 Comments