Korean food, although mostly healthy, tends to be spicy, but this One-pot Sweet Potato Japchae is amenable to a broader scope of people. You’ll only need one pot and easy-to-access ingredients to make this yummy and nutritious dish.
What is Japchae?
For those who don’t know what a Japchae is, it’s a Korean version of the Chinese stir fry or Korean pad thai noodles. It’s usually composed of various vegetables and a protein (chicken, pork, or beef) flavored with a sweet-savory sauce. The sweet potato noodles are gluten-free Korean glass noodles made from sweet potato or sometimes, mung bean starch. Combined with the crunch of the vegetables and the chewy texture of the noodles, japchae would make a delightful, nutritious lunch.
Health Benefits of Japchae
Incorporating the One-pot Sweet Potato Japchae into your healthy lifestyle would prove beneficial. Carrots consist of vitamins and minerals that improve eye health, speed up fat metabolism, and lower blood sugar levels. Broccoli, meanwhile, has antioxidants and bioactive compounds that aid in preventing cancer and chronic diseases like fatty liver. We know that not many people focus on the health benefits of yellow onions, but they actually help control blood sugar levels and protect against bone deterioration. Even though known for its bland and dry texture, Minced turkey is lower in saturated fat, so you’ll still be getting protein without putting bad cholesterol in your body. Don’t worry, we made sure that this version of japchae will still be flavorful.
Japchae Cooking Tips
Dating back to the origins of japchae, among the vegetables mixed with the noodles is spinach, so you might want to try adding this to your dish. We also recommend adding spring onions for the mild sweet taste and additional aroma. Use bell peppers too for more nutrients and crunchy texture. We know that sesame oil isn’t as healthy, but it’s part of the typical japchae recipes, and it builds on that umami flavor. Adding a tablespoon for garnish won’t hurt. If you want to make this a vegan dish, use shiitake mushroom to substitute your animal protein options. Lastly, you can also add fried eggs for a more satisfying meal.
This One-pot Sweet Potato Japchae is part of the lunch options in our 21-Day Meal Plan for a Healthy Liver post. Although we tailored the meal plan for those battling chronic liver diseases, the meal plan is actually perfect for a gluten-free, anti-inflammatory diet and healthy eating in general. Our team researched and personalized 3-week breakfast, lunch, and dinner recipes. Click on the link to know more about fatty liver and which foods to eat or avoid.
One Pot Sweet Potato Japchae (Stir-fry noodles)
Equipment
- Stockpot
Ingredients
- 1/4 cup water
- 3 tbsp coconut aminos
- 3 tbsp maple syrup
- 1 tbsp apple cider vinegar
- 2 tsp potato starch
- 2 tbsp olive oil
- 3 cloves garlic
- 1 piece yellow onion
- 1 lb minced turkey
- 1 tsp salt
- 2 pieces carrots (thinly sliced)
- 2 cups broccoli
- 6 oz sweet potato glass noodles
- cilantro (for garnish)
Instructions
- Cook the noodles according to packaging instructions.
- Make the sauce in a bowl. Combine water, coconut aminos, maple syrup, apple cider vinegar, and potato starch.
- In a stockpot, saute onions with the other tbsp of olive oil until translucent then add garlic, minced turkey, and salt. Remove the minced turkey once cooked. Add broccoli and mushrooms. Return the minced turkey along with the cooked noodles. Pour in the sauce. Garnish with cilantro.
Notes
- For a vegan option, you can choose to omit the minced turkey and add more vegetables like red cabbage, bell pepper, snow peas, and arugula.
- For Low Histamine Diet, modify: lessen the amount of coconut aminos to 1.5 tbsp, replace vinegar with camu camu powder.
