Folate and vitamin K in spinach
Spinach namul
Blanch the stems first and squeeze out excess water before seasoning.
Nutrition and its role in meals βWHATTOCOOK Β· BANCHAN
20 Korean banchan: nutrition, recipes & shopping
Banchan are small Korean side dishes served alongside rice and main dishes. Explore 20 options with nutritional roles, precautions, related recipes and shopping options.
π₯’Seasoned soybean sprouts
Vegetable variety and dietary fiber
Seasoned soybean sprouts
Cook soybean sprouts thoroughly, then season in small batches and add soy sauce gradually.
Nutrition and its role in meals β
Vegetable variety and dietary fiber
Seasoned mung bean sprouts
Heat mung bean sprouts thoroughly before draining and seasoning; crispness alone is not a safety check.
Nutrition and its role in meals β
Vegetable variety and dietary fiber
Spicy cucumber salad
Dress cucumber close to serving time and avoid adding extra seasoning as water collects.
Nutrition and its role in meals β
Vegetable variety and dietary fiber
Spicy shredded radish
Cut radish into even strips and add sugar and salt a little at a time.
Nutrition and its role in meals βπ₯’Balloon-flower root namul
Vegetable variety and dietary fiber
Balloon-flower root namul
Choose food-grade prepared balloon-flower root and follow the package preparation instructions.
Nutrition and its role in meals β
Vegetable variety and dietary fiber
Bracken namul
Use food-grade bracken that has been thoroughly soaked and boiled, and follow any further cooking instructions.
Nutrition and its role in meals β
Vegetable variety and dietary fiber
Seasoned water dropwort
Buy food-grade water dropwort, wash under running water and season lightly to retain its aroma.
Nutrition and its role in meals β
Vegetable variety and dietary fiber
Stir-fried eggplant
Cook eggplant in batches in a wide pan and add oil gradually to control texture.
Nutrition and its role in meals β
Vegetable variety and dietary fiber
Stir-fried Korean zucchini
Slice zucchini evenly and check seasoning at the end. Check shellfish allergens if using salted shrimp.
Nutrition and its role in meals β
Potatoes and the meal portion
Stir-fried potato strips
Cut potatoes into even matchsticks and cook through. Consider the portion alongside rice.
Nutrition and its role in meals βPotatoes and the meal portion
Soy-braised potatoes
Cook potatoes through before reducing the sauce; extra syrup is not needed just for shine.
Nutrition and its role in meals βπ₯’Soy-braised lotus root
Vegetable variety and dietary fiber
Soy-braised lotus root
Slice lotus root evenly and cook to the desired tenderness; serve only the sauce you need.
Nutrition and its role in meals β
Vegetable variety and dietary fiber
Soy-braised burdock
Cut burdock into thin strips, cook thoroughly and adjust sweetness and salt gradually.
Nutrition and its role in meals β
Vary your protein sources
Braised tofu
Drain tofu before pan-searing and add sauce gradually; tofu does not cancel out sodium in the sauce.
Nutrition and its role in meals β
Vary your protein sources
Korean rolled omelet
Cook the center of the rolled omelet thoroughly and let it cool slightly before slicing.
Nutrition and its role in meals β
Vary your protein sources
Korean steamed eggs
Check that the steamed eggs are cooked through and handle the hot bowl carefully. Check shrimp allergens if using salted shrimp.
Nutrition and its role in meals β
Small fish eaten with bones and calcium
Stir-fried anchovies
Check the anchoviesβ saltiness before seasoning and check nut allergens if adding nuts.
Nutrition and its role in meals βπ₯’Stir-fried fish cakes
Check the fish-cake label first
Stir-fried fish cakes
Fish cakes vary in fish content and sodium; check the nutrition label and ingredients.
Nutrition and its role in meals β
Vary your protein sources
Soy-braised quail eggs
Use fully cooked quail eggs and serve with only a small amount of the braising liquid.
Nutrition and its role in meals β