Nutritional Bonus: A traditional, fermented Korean dish, kimchi (which is typically made from ingredients including Chinese cabbage, daikon radish, garlic, Korean red pepper powder, onion, fish sauce and ginger) is the perfect example of “the whole is greater than the sum of its parts.” Each and every ingredient lends vitamins and minerals that make kimchi one impressive condiment. Four of kimchi's main ingredients – cabbage, daikon radish, onions and garlic – have displayed significant heart-health benefits and some anticancer properties. Garlic, for example, has been shown to reduce plaque buildup in blood vessels and lower “bad” LDL cholesterol. Kimchi is also a superfood because of the way it’s prepared: fermentation. During fermentation, healthy bacteria such as lactobacilli are developed. Among its many benefits, lactobacilli are probiotics believed to support and improve the body’s immunity. Like other naturally fermented foods, shop for brands that list “unpasteurized” on the label as the heat during pasteurization can destroy their healthy bacteria.
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- Prep Time
- 1 tsp plus 1 tbsp safflower oil, divided
- 3⁄4 cup short-grain brown rice
- 1 small white onion, halved lengthwise and sliced into half moons
- 1 small zucchini, trimmed, halved lengthwise and sliced 1⁄4-inch thick
- 1 cup peeled and grated carrots
- 1 1/2 to 2 tbsp Korean chile paste (aka Gochujang) (NOTE: This fermented chile paste can be found in the Asian section of your grocery store or in Asian specialty stores.)
- 3 cups low-sodium vegetable broth
- 4 oz sliced shiitake mushrooms, stemmed (about 1 cup)
- 16 oz organic silken tofu, drained and cut into 8 pieces
- 1 1/2 cups kimchi, drained and roughly chopped
- 4 large eggs
- 3 tbsp chopped fresh chives
- Hot sauce for serving, optional
- In a small saucepan on medium, heat 1 tsp oil. Add rice and toast, stirring constantly until opaque, 1 to 2 minutes. Add 1 1/2 cups water, increase heat to high and bring to a boil. Reduce heat to low, cover and simmer until water is absorbed and rice is cooked through, about 45 minutes. Remove from heat and keep covered for 10 minutes.
- In a large saucepan on medium-high, heat remaining 1 tbsp oil. Add onion, zucchini and carrots and cook, stirring occasionally, until vegetables are soft, about 6 minutes. Add chile paste and continue cooking until flavors blend, stirring frequently, about 2 minutes. Add broth and 2 cups water. Increase heat to high, cover and bring to a boil. Reduce heat to medium and simmer, covered, until vegetables are just tender, 3 to 4 minutes. Add mushrooms and tofu and simmer, covered, until mushrooms are tender, about 3 minutes.
- Divide kimchi among serving bowls and keep close at hand. Crack 1 egg into a small bowl and gently tip it into simmering broth. Set a timer for 2 minutes for soft yolks or 3 minutes for firmer yolks. Quickly repeat with remaining eggs. When timer goes off, ladle first egg into 1 of the bowls, doing your best to keep yolk intact. Repeat with remaining eggs in order in which you added them. Divide remaining soup among bowls. Sprinkle with chives and serve with rice on the side and hot sauce (if using).
- Serving Size: 2 1/2 cups kimchi stew and 1/4 of rice
- Calories: 379
- Carbohydrate Content: 49 g
- Cholesterol Content: 185 mg
- Fat Content: 14 g
- Fiber Content: 7 g
- Protein Content: 17 g
- Saturated Fat Content: 2.5 g
- Sodium Content: 622 mg
- Sugar Content: 9 g
- Polyunsaturated Fat Content: 6 g