Craving something high-protein and comforting? This tuna soondubu delivers lean protein from tuna and egg, engulfed in a rich anchovy-based broth with silky soft tofu. Ready in under 15 minutes and easy on the wallet, this high protein tuna doondubu is the perfect macro-friendly meal that does not skimp on flavor.
Why You’ll Love This High Protein Tuna Soondubu
- Quick and easy to make
- High in protein from tuna, tofu, and egg to keep you full and satisfied
- Cozy, comforting Korean flavors with a spicy, savory broth. Rich umami depth from kimchi, anchovy stock, and fish sauce
- Budget-friendly and perfect for weeknight meals.
Origin
Soondubu Jjigae is a Korean soft tofu stew and a popular comfort food. It is believed to have originated in Gangneung, where tofu-making traditions have been passed down through generations. Traditionally, it is enjoyed with proteins such as beef, pork, or seafood. Canned tuna is a budget-friendly and convenient source of protein that makes this classic dish easy to prepare at home.
Ingredients
- 1 can tuna
- Extra boost of lean protein
- Neutral oil
- Helps build the base and infuse with green onions
- Green onions, chopped (whites + greens separated)
- Creates a fragrant oil base
- 2 cloves garlic, minced
- Fragrant aromatics
- 1/2 tbsp gochugaru (Korean chili flakes)
- Gives it the signature smoky taste and color
- 1/4 cup kimchi + splash of kimchi juice
- Gives the stew a tang and fermented umami flavor
- 1 anchovy tablet (or stock base)
- Helps build the umami flavor profile
- 1/2 tbsp fish sauce
- Enhances flavor with more fishiness
- 1 pack soft tofu
- The main ingredient in soondubu
- 1 egg
- Soft and creamy finish
Click on the images for the direct link to the ingredients/tools I used:
Instructions
In a small pot or earthen pot, heat neutral oil over low heat.
Add the white parts of the green onion and gently cook until fragrant to build a green onion oil base. This will take around a few minutes.
Add minced garlic and sauté until fragrant.
Stir in gochugaru and toast briefly to release the chili flavor.
Add kimchi and kimchi juice. Cook until slightly softened and aromatic.
Add tuna and break it up slightly, letting it cook into the base.
Pour in water (enough for stew consistency). Add anchovy tablet and fish sauce.
Add soft tofu and gently break it into large chunks. Simmer for a few minutes.
Crack in an egg toward the end and let it softly poach in the broth.
Top with green onion greens.
High Protein Tuna Soondubu Tips
Gently cook the green onions in oil to make green onion infused oil.
Let the kimchi cook down until it is soft and jammy for a deeper flavor.
Crack the egg at the very end so it does not overcook in the broth.
Taste as you go. Adjust fish sauce or kimchi to your taste preference.
Storage Tips
Let the soup cool down to room temperature. Store leftovers in an airtight container in the fridge for 2-3 days.
Frequently Asked Questions
Can I make this less spicy?
Yes. Reduce the gochugaru or skip it entirely and let the kimchi provide mild heat and flavor.
What type of tofu should I use?
Soft tofu (soondubu style) is best for the signature silky texture. Silken tofu is the closest substitute.
What should I serve it with?
Steamed white rice is the classic pairing, but it also works with brown rice or noodles.
Ingredient Substitutions
Canned Tuna → Swap for canned salmon
Neutral Oil → Any cooking oil like avocado oil, canola oil, or vegetable oil
Anchovy tablet → Anchovy stock base, dashi powder, or chicken broth
Soft Tofu → Silken tofu
What to Serve With High Protein Tuna Soondubu
- Steamed white rice, brown rice, or purple rice
- Korean side dishes (banchan) like kimchi or pickled radish
- Simple cucumber salad for a fresh, cooling contrast
- Seaweed sheets for a salty, crunchy bite with rice
- Grilled or pan-seared protein if serving as a larger meal
Most Common Mistakes
Burning the gochugaru or garlic. Cooking on too high heat can make the broth bitter.
Overstirring the tofu. Tofu is fragile so overstirring will break it down too much.
Using high heat too long. Soondubu tastes best when it is simmered gently throughout the cooking process.
High Protein Tuna Soondubu
Ingredients
- 1 can tuna
- Neutral oil
- Green onions chopped (whites + greens separated)
- 2 cloves garlic minced
- 1/2 tbsp gochugaru Korean chili flakes
- 1/4 cup kimchi + splash of kimchi juice
- 1 anchovy tablet or stock base
- 1/2 tbsp fish sauce
- 1 pack soft tofu
- 1 eggs
Instructions
- In a small pot or earthen pot, heat neutral oil over low heat.
- Add the white parts of the green onion and gently cook until fragrant to build a green onion oil base. This will take around a few minutes.
- Add minced garlic and sauté until fragrant.
- Stir in gochugaru and toast briefly to release the chili flavor.
- Add kimchi and kimchi juice. Cook until slightly softened and aromatic.
- Add tuna and break it up slightly, letting it cook into the base.
- Pour in water (enough for stew consistency). Add anchovy tablet and fish sauce.
- Add soft tofu and gently break it into large chunks. Simmer for a few minutes.
- Crack in an egg toward the end and let it softly poach in the broth.
- Top with green onion greens.
If you enjoyed this high protein tuna soondubu recipe, you might also like my other soup recipes: Korean soybean paste cabbage soup, high protein miso soup, or coconut curry soup dumplings.
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