The Korean Wellness Pause

Seafood Sundubu-Jjigae: Silken Tofu and Seafood Comfort

Seafood Sundubu-Jjigae: Silken Tofu and Seafood Comfort

Why You’ll Love It

Haemul sundubu-jjigae (해물순두부찌개) is the ultimate cozy stew—spicy, umami-rich, and brimming with seafood, vegetables, and creamy silken tofu. It’s a favorite across Korea and perfect for chilly nights or comforting any time.

Ingredients (4 servings)

  • 1 pack silken (extra-soft) tofu (~300g)  
  • 150g mixed seafood (clams, shrimp, squid, mussels) ()
  • 1 small zucchini, diced
  • ½ small onion, sliced
  • 100g mushrooms (enoki, shiitake)
  • 1 tbsp minced garlic
  • 2 tbsp gochugaru (Korean chili flakes)
  • 1 tbsp gochujang (optional)
  • 1 tsp chili oil or sesame oil
  • 2 cups anchovy or kelp broth (or chicken broth)
  • 1 egg (to crack on top, optional)
  • 2 scallions, chopped
  • Salt and soy sauce to taste
  • Optional: kimchi juice (1 tbsp) or fish sauce

Step-by-Step Instructions

  1. Prep the broth
    Simmer dried anchovies or kelp in water for 10–15 minutes, then strain. (Alternatively, use premade stock.)  
  2. Sauté aromatics
    In a hot stone pot or skillet, heat chili oil. Add garlic, onion, zucchini, and mushrooms; stir for 2 minutes.
  3. Add chili base
    Stir in gochugaru (and gochujang if using), coating ingredients evenly to release aroma.
  4. Add seafood
    Add seafood mix; cook until just opaque. Don’t overcook clams or shrimp.
  5. Pour broth & simmer
    Pour in broth (and optional kimchi juice). Bring to a gentle boil.
  6. Add tofu gently
    Scoop silken tofu chunks carefully into the pot; simmer for 3–4 minutes until heated through.
  7. Finish with egg & scallions
    Crack an egg into the bubbling stew, top with scallions, remove from heat, and serve with steamed rice and banchan.

Health Benefits of Sundubu-Jjigae

  • Silken tofu: Rich in plant protein (~10–20 g per serving), calcium, and isoflavones, supporting muscle repair, bone health, and hormone balance  .
  • Seafood mix: Provides lean protein, omega-3 fatty acids for heart and brain health ().
  • Vegetables: Zucchini, mushrooms, and onions add vitamins, fiber, and antioxidants—for immunity and gut health.
  • Gochugaru & gochujang: Contain capsaicin and probiotics, boosting metabolism, circulation, and digestion  .
  • Anchovy/kelp broth: Mineral-rich, low sodium, supporting hydration and digestion.

Why It Works for Midlife & Menopause

  • 🌶 Metabolism and inflammation: Spicy broth and antioxidants support metabolic flexibility and lower inflammation.
  • 🥘 Bone and hormonal health: Tofu’s calcium and isoflavones + seafood’s omega-3s help maintain bone density and hormonal balance.
  • 🍲 Gut and immune support: Fermented seasonings and veggies promote a healthy gut, key for midlife well-being.

Tips and Variations

  • Use mild or spicy broth based on preference.
  • Mix in pork or kimchi for a richer flavor contrast.
  • Keep tofu silken for creaminess; avoid pressing or cubing too small.
  • Want speed? Prep sundubu paste in advance  .

This seafood sundubu-jjigae is comforting, protein-packed, and nutritious—a perfect meal for midlife, supporting metabolism, immunity, and bone strength. Try it at home and share your experience