FusionSoup / stew

Kimchi Fusion Stew

A plant-based kimchi and silken-tofu stew with shiitake, white miso, wakame and nori, served over fluffy brown rice.

Eat nowMake-aheadContains sesame, soy
Hands-on19 minTotal time59 minEnergy611 kcalProtein32g
Recipe details
HeartyEasy-goingFreezer-friendlyPregnancy caution

Equipment: Hob

Keep chilled after cooking

Kimchi Fusion Stew
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Rice

Base

Stew

Toppings

Now we make

Method

Do the night before

  1. 1
    Defrost 185g cooked, short-grain brown rice overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

19 min hands-on 59 min altogether
  1. 2
    Cover 8g dried shiitake mushrooms with hot water, soak for 20 minutes until plump, then drain
    πŸ– 1 minπŸ’€ 20 min unattended
  2. 3
    Warm brown rice in a covered pan with a splash of water, 1 pinch salt and 1 pinch black pepper, stirring once or twice, until hot and fluffy
    πŸ– 2 minπŸ’€ 4 min unattended
  3. 4
    Soak 6g dried wakame seaweed in cold water 10 minutes until silky, drain and squeeze gently
    πŸ– 2 minπŸ’€ 8 min unattended
  4. 5
    Cook Β½ white onion in 6ml olive oil over medium heat until soft, about 6 minutes. Add 1Β½ clove garlic, stir 1 minute. Add Β½ tsp gochugaru or regular chilli flakes, stir 30 seconds
    πŸ– 4 minπŸ’€ 4 min unattended
  5. 6
    Roughly chop 85g vegan kimchi. Add kimchi, stir well into the aromatics and cook 3-4 minutes until softened and lightly caramelised at the edges. Add dried shiitake mushrooms, toss to coat
    πŸ– 2 minπŸ’€ 2 min unattended
  6. 7
    Pour in 340ml House Veggie Broth, bring to a gentle boil, reduce to a simmer and cook 10 minutes. Stir in wakame seaweed, 100g sliced pak choi and 3ml sesame oil, cooking 2 minutes until the stems are tender-crisp
    πŸ– 2 minπŸ’€ 8 min unattended
  7. 8
    Dissolve 17g miso paste in a ladleful of the hot stock, then stir back into the pot - do not boil after this point
    πŸ– 2 min
  8. 9
    Cut 360g silken tofu into 3cm cubes. Gently lower in silken tofu, cook over the lowest heat 3 minutes until warmed through, without stirring. Taste and adjust seasoning
    πŸ– 1 minπŸ’€ 2 min unattended
  9. 10
    Cut Β½ sheet nori into thin strips. Fluff brown rice into a bowl and ladle the stew over and around it. Finish with the thin nori strips
    πŸ– 3 min

Look under the lid

Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

Explore full nutrition

Nutrition summary

At a glance

Higher inVitamin KVitamin CPhosphorus
Lower inVitamin ECholineVitamin A

Worth noticing: Sodium uses more than half of the daily limit in this portion.

Calories

611kcal

29%
Top contributors
Brown Rice Β· 35%Silken Tofu Β· 32%Olive Oil Β· 8%
21% cal

Protein

31.9g

51%
Top contributors
Silken Tofu Β· 62%Brown Rice Β· 16%Miso Paste Β· 7%
46% cal

Carbs

70.4g

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Brown Rice Β· 58%Silken Tofu Β· 9%Shiitake Β· 7%
33% cal

Fat

22.4g

32%
Top contributors
Silken Tofu Β· 45%Olive Oil Β· 24%Sesame Oil Β· 13%

Small numbers, big impact

Everyday essentials

Fibre11.10g
38%
Top contributors
Brown Rice Β· 26%kimchi Β· 20%Silken Tofu Β· 10%
Vitamin B120.05ΞΌg
2%
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Nori Β· 71%Miso Paste Β· 29%
Vitamin D0.36ΞΌg
2%
Top contributors
Shiitake Β· 87%Nori Β· 13%
Iodine1008.00ΞΌg
672%
Top contributors
Wakame Β· 100%
Iron7.58mg
42%
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Silken Tofu Β· 43%Brown Rice Β· 13%Nori Β· 13%
Zinc4.75mg
43%
Top contributors
Silken Tofu Β· 38%Brown Rice Β· 27%Shiitake Β· 13%
Calcium693.89mg
69%
Top contributors
Silken Tofu Β· 67%Pak Choi Β· 15%House Veggie Broth Β· 5%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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