Doenjang Jjigae — Korean Soybean Paste and Tofu Stew

Other Fast Without Oil Published June 13, 2026

Doenjang jjigae is the everyday stew of the Korean table — a bubbling earthenware pot of fermented soybean paste broth thick with soft tofu, zucchini, mushrooms, and potato, fierce with garlic and a whisper of gochugaru heat. The doenjang itself is pure umami, funky and savory and faintly sweet, and because it carries the whole dish on flavor alone, this stew needs no oil at all — which makes it a perfect strict-day meal that still eats like comfort food. Served with a bowl of rice and a few banchan, it is warming, deeply protein-rich from the soybean paste and tofu, and exactly the kind of food you want between evening services.

This is written for strict no-oil days as-is. On oil days, you can start by sautéing the mushrooms and zucchini in a little sesame oil for extra depth before adding the broth.

FASTING LEVEL: Fast Without Oil (no oil at all)
SERVINGS: 4
TIME: 30 minutes

INGREDIENTS

- 4 cups water or kelp (kombu) stock
- 3 tablespoons doenjang (Korean fermented soybean paste)
- 1 teaspoon gochujang (optional, for depth and heat)
- 1 block (400g) soft or medium tofu, cut into cubes
- 1 small zucchini, halved and sliced
- 1 medium potato, cubed small
- 150g (5 oz) mushrooms (shiitake or cremini), sliced
- 1/2 onion, sliced
- 4 cloves garlic, minced
- 1 teaspoon gochugaru (Korean chili flakes), to taste
- 3 scallions, cut into 2cm lengths
- 1 green chili, sliced (optional)

METHOD

1. Bring the water or kelp stock to a simmer in a pot. If using kombu, steep a 10cm piece in the cold water as it heats and remove it just before boiling.

2. Whisk the doenjang (and gochujang if using) into the simmering stock until fully dissolved.

3. Add the potato and onion. Simmer for 8 minutes until the potato begins to soften.

4. Add the zucchini, mushrooms, garlic, and gochugaru. Simmer for another 5 minutes.

5. Gently add the tofu cubes and simmer for 5 more minutes, stirring carefully so the tofu stays intact.

6. Taste and adjust — more doenjang for salt and funk, more gochugaru for heat. Scatter the scallions and green chili over the top and simmer 1 final minute. Serve bubbling hot with rice.

NOTES

- On oil days: sauté the mushrooms, onion, and zucchini in 1 tablespoon sesame oil before adding the stock for a richer, rounder broth.
- Doenjang brands vary a lot in saltiness — start with 3 tablespoons and add more to taste rather than the reverse.
- For more protein and a heartier pot, add a handful of soaked dried soybeans simmered until tender, or a scoop of cooked white beans.
- A kombu (kelp) stock keeps this fully plant-based; some Korean dashi packets contain anchovy, so check the label for strict fasting.