Low-Sodium Beef and Perilla Seed Miyeokguk (Seaweed Soup)
How to Make a Healthy Low-Sodium Beef and Perilla Seed Miyeokguk!
During my dietetic internship, I borrowed a salt meter from a public health center and managed to make miyeokguk with a salt concentration of 0.76%. If you taste it, you’ll find it’s slightly on the blander side, which is intentional! Did you know that 1g of salt is equivalent to 6.7g of soy sauce, 9g of doenjang/gochujang, or 30.3g of ketchup? Koreans, especially, consume a lot of salt through soups and broths, as you might know. Even for your usual miyeokguk, it would be beneficial to adjust the saltiness compared to this recipe. Consider this recipe as a guideline for a healthier, lower-sodium version of a beloved Korean classic.
Main Ingredients
- Dried seaweed (miyeok) 30g
- Beef for soup (cut into bite-sized pieces) 130g
Cooking Instructions
Step 1
First, soak the dried seaweed (30g) in cold water for about 20-30 minutes until fully rehydrated. Once softened, rinse the seaweed thoroughly under running water, gently squeeze out excess water, and then cut it into bite-sized pieces, about 3-4 cm in length.
Step 2
Pat the beef (130g) dry with paper towels to remove any excess blood. Marinate the beef with 0.5 tsp salt, a pinch of black pepper, and 1 Tbsp of minced garlic, mixing well. Separately, season the rehydrated seaweed with 0.5 Tbsp of Korean soup soy sauce and the remaining 0.5 Tbsp of minced garlic. This initial seasoning will add depth to the soup’s flavor.
Step 3
Heat 2 Tbsp of sesame oil in a pot over medium heat. Add the marinated beef and stir-fry until it’s no longer pink and has a slightly browned appearance. You should start to smell a pleasant, savory aroma.
Step 4
Once the beef is partially cooked, add the seasoned seaweed to the pot. Continue to stir-fry for another 2-3 minutes until the seaweed slightly shrinks and its color turns a vibrant green. This step helps to bring out the natural umami of the seaweed.
Step 5
Pour 1.5 L of rice water into the pot with the sautéed beef and seaweed. If you don’t have rice water, you can use plain water or a clear anchovy broth. Bring the soup to a boil over high heat, then reduce to medium heat once boiling. Add 1 Tbsp of Korean soup soy sauce and 1 Tbsp of anchovy sauce to season the soup. The anchovy sauce will add a deeper savory note. Skim off any foam that rises to the surface for a clearer broth.
Step 6
Finally, stir in 2 Tbsp of ground perilla seeds. After adding the perilla seeds, simmer the soup gently over low heat for about 2-3 minutes, just until it bubbles softly. Avoid boiling vigorously after adding the seeds, as this can affect their texture and flavor. The rich, nutty aroma of the perilla seeds will infuse the soup, creating a delicious and healthy low-sodium beef and perilla seed miyeokguk. Taste and adjust with the remaining 0.5 tsp of salt if needed, according to your preference.
