Korean · Authentic-ish Korean
Sigeumchi Namul
67 kcal a serving, against 86 for the traditional version. That is 19 kcal off, or 22%, with 4.2g of protein. Serves 6. 15 minutes.
What the traditional version is
Spinach blanched and shocked, squeezed until it's almost dry, tossed through with a good splash of toasted sesame oil, a little bit of grated garlic, a pinch of salt, some soy sauce and a heavy pinch of toasted sesame seeds. Served cold or room temperature as a classic banchan.
What changed, and what each change costs
36g of sesame oil down to 12g
Sesame oil tastes like five times its weight. The real dish is slicked with it, but most of that just sits on the leaves. Cutting it back saves about 250 calories with very little loss.
What it costs you. The old texture, glossy and rich, can't quite be replaced. But lean harder on toasted sesame seeds and you'll get plenty of the right aroma.
Toasted sesame seeds up from 7g to 20g
A heavy scatter of seeds gives more crunch and carries the same nutty hit as the oil. They're still mostly fat, but you're eating less overall, and the protein doubles compared to the oil.
What it costs you. If you want the same smoothness as the oil, this isn't it. But with the extra seeds, it feels alive and not at all sad. If that bothers you, spoon on a little more oil now and again. I won't tell.
Spinach up from 600g to 700g
That much more spinach barely registers on the calories, but bumps up the protein and makes a bigger bowl for not much effort.
What it costs you. You'll need a bigger colander and a bit more patience squeezing it dry, but that's it.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 86 | 67 |
| Protein | 3.3g | 4.2g |
| Fat | 7g | 4.1g |
| Saturated fat | 1g | 0.6g |
| Carbohydrate | 4.6g | 5.7g |
| Protein per 100 kcal | 3.9g | 6.2g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Korean prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. gluten, sesame, soybeans.
The method is in the book
The extra seeds don't give you the silkiness of all that oil, and you'll notice it if you've had the real thing. But the taste is a match and the bowl vanishes just as fast. If you're missing that rich coat, save this one for days when you're less strict - just tip a little more oil over and move on. This is one swap that's honest about what it can and can't do.
The quantities and the method for this dish are in Authentic-ish Korean, along with 51 more. It is not out yet. The swap kit is free in the meantime.