Budae Jjigae - Mediterranean Style

Ingredients

While the original Budae Jjigae is known for its spicy and savory flavors, our Mediterranean adaptation infuses the stew with aromatic herbs, tangy citrus, and a variety of Mediterranean vegetables. This version replaces some of the traditional Korean ingredients with Mediterranean staples, resulting in a unique and refreshing twist on the classic dish. We alse have the original recipe for Budae jjigae, so you can check it out.

• 2 cups (470ml) vegetable broth 2 cups (470ml) vegetable broth
• 1 tablespoon olive oil 1 tablespoon olive oil
• 1 onion, thinly sliced 1 onion, thinly sliced
• 3 cloves garlic, minced 3 cloves garlic, minced
• 1 red bell pepper, sliced 1 red bell pepper, sliced
• 1 zucchini, sliced 1 zucchini, sliced
• 1 cup (200g) cherry tomatoes, halved 1 cup (200g) cherry tomatoes, halved
• 1 cup (150g) artichoke hearts, quartered 1 cup (150g) artichoke hearts, quartered
• 1 cup (150g) Kalamata olives 1 cup (150g) Kalamata olives
• 200g cooked chicken sausage, sliced 200g cooked chicken sausage, sliced
• 200g cooked chicken breast, shredded 200g cooked chicken breast, shredded
• 2 tablespoons tomato paste 2 tablespoons tomato paste
• 1 teaspoon dried oregano 1 teaspoon dried oregano
• 1 teaspoon dried thyme 1 teaspoon dried thyme
• 1 lemon, juiced 1 lemon, juiced
• Salt and pepper to taste Salt and pepper to taste

Nutrition

• Calories (kcal / KJ): 320 kcal / 1340 KJ
• Fat (total, saturated): 15g, 3g
• Carbohydrates (total, sugars): 20g, 8g
• Protein: 25g
• Fiber: 6g
• Salt: 1.5g

Preparation

1. 1.
   Heat olive oil in a large pot over medium heat. Add the onion and garlic, sauté until fragrant.
2. 2.
   Add the red bell pepper, zucchini, cherry tomatoes, artichoke hearts, and Kalamata olives. Cook for 5 minutes, stirring occasionally.
3. 3.
   Stir in the chicken sausage, chicken breast, tomato paste, dried oregano, and dried thyme. Cook for another 2 minutes.
4. 4.
   Pour in the vegetable broth and lemon juice. Season with salt and pepper to taste.
5. 5.
   Bring the stew to a boil, then reduce the heat to low. Simmer for 20 minutes to allow the flavors to meld together.
6. 6.
   Serve the Mediterranean Budae Jjigae hot, garnished with fresh herbs and a squeeze of lemon juice.

Treat your ingredients with care...

• Chicken sausage — Opt for a lean and low-sodium chicken sausage to keep the dish healthier.
• Artichoke hearts — If using canned artichoke hearts, rinse them well to remove excess salt.
• Kalamata olives — Choose pitted Kalamata olives for convenience and ease of eating.
• Dried oregano and thyme — Crush the dried herbs between your palms before adding to the stew to release their flavors.
• Lemon juice — Freshly squeezed lemon juice adds a bright and tangy element to the dish. Adjust the amount according to your taste preference.

Tips & Tricks

• For an extra kick of Mediterranean flavor, add a pinch of crushed red pepper flakes.
• Serve the stew with crusty bread or pita bread to soak up the delicious broth.
• Feel free to customize the vegetables based on what's in season or your personal preferences.
• Make a larger batch of the stew and freeze the leftovers for a quick and satisfying meal on busy days.
• Experiment with different types of Mediterranean herbs, such as rosemary or basil, to add your own twist to the dish.

Serving advice

Serve the Mediterranean Budae Jjigae in deep bowls, allowing the vibrant colors of the vegetables to shine through. Garnish with fresh herbs like parsley or basil for an added pop of freshness. Accompany the stew with a side of crusty bread or a simple green salad to complete the meal.

Presentation advice

To create an appealing presentation, arrange the colorful vegetables on top of the stew, allowing them to be the focal point. Drizzle a little extra olive oil over the dish for a glossy finish. Serve the stew in rustic ceramic bowls to enhance the Mediterranean aesthetic.