Healthier Kalguksu (Korean Noodle Soup)

Name: Healthier Kalguksu (Korean Noodle Soup)
Prep time: 30 min
Cook time: 45 min
Total time: 1 h 15 min
Cuisine: Asian, Korean
Ingredients: 1 medium sweet potato (150g) - higher fiber and nutrients than russet; 80g whole wheat flour; 60g chickpea flour - adds protein and fiber; 1 tablespoon extra virgin olive oil; 1 teaspoon sea salt; 60ml water; 2 tablespoons extra virgin olive oil; 1 tablespoon thinly sliced garlic + 2 teaspoons grated garlic; 1 teaspoon fresh julienned ginger; 5 spring onions, whites and greens separated; 2 boneless skinless chicken thighs (300g), cut into strips - increased protein; 100g cooked edamame or white beans- extra protein and fiber; Sea salt to taste; 2 teaspoons doenjang; 3 tablespoons mirin; 500ml low-sodium chicken bone broth - increased for more protein; 1 piece kelp (optional); 2 teaspoons low-sodium soy sauce; 1 teaspoon sesame oil; 1 teaspoon rice vinegar; 2-3 Thai green chilies or ½ jalapeño, sliced; 50g baby spinach - added for iron and fiber; Toasted nori sheets; Toasted sesame seeds; Chili oil (optional)

5 steps

Prep:30minCook:45min

A nutritionally optimized version of Korean knife-cut noodle soup featuring protein-rich noodles, lean chicken, and fiber-packed vegetables. This hearty bowl delivers complete proteins and complex carbohydrates to support muscle building and satiety.

Updated at: Wed, 27 Aug 2025 08:33:49 GMT

Nutrition balance score

Great

Glycemic Index

Moderate

Glycemic Load

High

Nutrition per serving

Calories850 kcal (43%)

Total Fat36.8 g (53%)

Carbs84.1 g (32%)

Sugars12.5 g (14%)

Protein51.9 g (104%)

Sodium2111.2 mg (106%)

Fiber14.5 g (52%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

Instructions

Step 1

Make enhanced noodles: Steam sweet potato until tender (10-12 minutes). Peel and mash, reserving 70g. Mix with both flours, olive oil, salt, and water. Knead 5-7 minutes until smooth. Wrap and refrigerate 30+ minutes.

Step 2

Prepare soup base: Heat olive oil in large saucepan with sliced garlic, ginger, and spring onion whites over medium-high heat until fragrant (3 minutes). Add chicken strips, season with salt, and cook until nearly done.

Step 3

Build flavor: Add doenjang, toast 30 seconds. Deglaze with mirin, cook 1 minute. Add broth and kelp, bring to boil. Add beans/edamame, soy sauce, and sesame oil. Simmer until tender.

Step 4

Finish noodles: Roll dough thin, cut into linguine-width strips. Add to simmering broth, cook 2-3 minutes. Stir in grated garlic, chilies, spinach, and vinegar. Remove from heat, let stand 2 minutes.

Step 5

Serve: Garnish with spring onion greens, nori, sesame seeds, and chili oil.