Korean · Authentic-ish Korean
Budae Jjigae
435 kcal a serving, against 673 for the traditional version. That is 238 kcal off, or 35%, with 35.2g of protein. Serves 4. 35 minutes.
What the traditional version is
Belly-warming stew loaded with tinned Spam, hot dog sausages, tofu, instant noodles, tinned baked beans, kimchi, sliced mushrooms, onions and spring onions, all simmered in a spicy, gochujang-heavy broth. Usually finished with a single square of processed cheese melting on top for maximal sticky richness. The real thing is a carb-and-fat blowout you eat with friends.
What changed, and what each change costs
Replace Spam and hot dog sausages with turkey mince and tofu, and bulk up with mushrooms and beans
Spam and sausages are what makes budae jjigae, but they're pure salt and fat. I switched them for turkey mince (flavoured with a little smoked paprika and soy to fake the processed meat tang) and extra-firm tofu for more protein and less fat. Sliced chestnut mushrooms add some chew and keep the pot feeling full.
What it costs you. Let's be honest: you lose that greasy, salty bite that only comes from mystery meat. If fake sausage isn't your thing, double the tofu and mushrooms, but don't pretend it's budae jjigae - it's stew in a tracksuit.
Ditch the instant noodles and go for dried buckwheat noodles
Instant noodles are half the fun but also half the fat and starch. Buckwheat noodles drop the grease and give you more fibre and a nutty flavour.
What it costs you. You miss the curl and snap of instant ramen - and the soup doesn't go as gloopy. But buckwheat's got a charm of its own and soaks up the broth nicely.
Swap baked beans for tinned cannellini beans, kimchi for less brine and more veg
Baked beans bring a hit of sugar and tomato, but most of the taste comes from their sauce. Cannellini beans still give you the creamy bite, and dial back the sugar. For kimchi, I use less than the original, but bulk up with onion and spring onion.
What it costs you. You'll miss the sweet, sticky edge and the colour is less lurid. If it's the only thing you crave, add a teaspoon of tomato puree.
Processed cheese replaced by a titch of feta or left out
You can leave it out entirely, or crumble in feta for some sharpness and less saturated fat.
What it costs you. You won't get a bubbling orange slick on top, but your arteries will write you a thank-you note (eventually).
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 673 | 435 |
| Protein | 34.2g | 35.2g |
| Fat | 38.5g | 15.3g |
| Saturated fat | 12g | 3.5g |
| Carbohydrate | 50.2g | 44.7g |
| Protein per 100 kcal | 5.1g | 8.1g |
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, milk, sesame, soybeans.
The method is in the book
I've done what I can here, but budae jjigae is a dish built on tinned mystery meat, packet noodles and whatever else was lying about the mess hall. If you take all that out, What you've got is just a decent Korean-inspired stew with a higher protein punch. Budae jjigae is a different dish and you know where to find it. If you want the real experience, do it once, then make this on a weeknight when you're after the same comfort without the sodium bomb. Either way, don't trust anyone who pretends their lighter pot is just as good. Sometimes, you want the filth.
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.