Burdock Root Simmered in Soy Sauce: A Nutrient-Rich & Flavorful Recipe
Burdock: The King of Root Vegetables! Learn how to make delicious simmered burdock, known for its natural anti-cancer properties.
Burdock is celebrated as the ‘King of Root Vegetables’ due to its abundant nutritional benefits. It is rich in saponins, inulin, and lignin, which help lower cholesterol levels and eliminate waste and triglycerides from the blood vessels, promoting excellent cardiovascular health. It’s a versatile ingredient beneficial for preventing vascular diseases, improving osteoporosis, alleviating irregular menstruation and menstrual cramps, preventing diabetes, relieving constipation, preventing cancer, enhancing skin beauty, and aiding in weight loss. The acnotin content in burdock is recognized for its anti-cancer effects and its lack of toxicity has earned it the title of a ‘natural anti-cancer agent’. The abundant dietary fiber, lignin, also contributes to the prevention of colon cancer.
**※ Precautions for consuming burdock:**
– Individuals with low blood pressure or cold extremities may experience diarrhea or abdominal pain. Consume in moderation.
– Caution is advised for those with kidney failure or nephrotic syndrome.
– Excessive consumption can promote diuretic effects, potentially leading to dehydration.
– It is advisable for diabetic patients on insulin injections to avoid consumption.
– Pregnant and breastfeeding women should refrain from consuming burdock as it may induce uterine contractions or labor.
Main Ingredients- Burdock root 600g
Simmering Sauce- Soy sauce 6 Tbsp (standard Korean rice spoon)
- Allulose 4 Tbsp (standard Korean rice spoon)
- Stevia sugar 1/2 Tbsp (standard Korean rice spoon)
- Water 200ml
- Soy sauce 6 Tbsp (standard Korean rice spoon)
- Allulose 4 Tbsp (standard Korean rice spoon)
- Stevia sugar 1/2 Tbsp (standard Korean rice spoon)
- Water 200ml
Cooking Instructions
Step 1
First, wash the burdock root thoroughly under running water to remove any dirt. Then, use the back of a knife or a peeler to thinly peel the skin. Ensure all soil and rough spots are meticulously removed.
Step 2
After peeling, use a mandoline slicer or a knife to cut the burdock root into thin strips, as if you were peeling a potato. Cutting them too thick can prevent the sauce from absorbing well and result in a tough texture, so aim for the thinnest slices possible.
Step 3
Slicing the burdock thinly like this will allow the sauce to penetrate deeply, creating a more delicious simmered dish. Aim for a thickness of about 1-2mm for the thinly sliced burdock.
Step 4
Place the thinly sliced burdock in cold water for about 20 minutes to remove its astringency and dark color. This step helps reduce the bitterness and results in a much softer texture.
Step 5
Drain the burdock after soaking and rinse it several times under running water. Continue rinsing until the astringency is completely gone, then set aside.
Step 6
Now, it’s time to stir-fry the burdock. Heat a generous amount of cooking oil in a pan and add all the prepared burdock for stir-frying.
Step 7
Stir-fry over high heat for about 10 minutes until the burdock wilts and becomes slightly golden. Stir-frying thoroughly at this stage will enhance the chewy texture and nutty aroma of the burdock.
Step 8
Once the burdock is sufficiently stir-fried, reduce the heat to medium-low and add the delicious simmering sauce ingredients. Start by adding 6 Tbsp of soy sauce (using a standard Korean rice spoon as a measure). You can adjust the amount based on the saltiness of your soy sauce.
Step 9
Add 4 Tbsp of allulose (using a standard Korean rice spoon) for sweetness. Allulose is a lower-calorie alternative to regular sugar, allowing for a healthy sweet flavor.
Step 10
If you prefer a stronger sweetness, add 1/2 Tbsp of stevia sugar (using a standard Korean rice spoon). Stevia is highly potent, so use it sparingly and adjust the quantity as needed.
Step 11
Finally, pour in 200ml of water and stir to combine all the ingredients evenly. All the sauce components are now ready.
Step 12
Continue to simmer over medium-low heat for about 15-20 minutes, or until the sauce thickens and the burdock becomes glossy. Stir the burdock occasionally to ensure the sauce is evenly distributed. Turn off the heat when most of the liquid has evaporated.
Step 13
Your delicious simmered burdock root is ready! The savory yet subtly sweet flavor makes this a perfect accompaniment to rice.
Step 14
This well-simmered burdock makes an excellent filling for kimbap (seaweed rice rolls). Alternatively, once cooled, finely chop it and mix it into your children’s rice for a nutritious snack. Enjoy this hearty and healthy side dish!
