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Three recipes from South Korea’s public food database showcase different cooking methods: a fresh dandelion salad served as a side dish, roasted tomato and eggplant caprese categorized as a dessert, and steamed cabbage rolls presented as a main dish. Each recipe includes nutritional information and guidance for reducing sodium while preserving flavor.
Lemony Dandelion Salad
This salad combines 40 grams of dandelion leaves, 5 grams of shredded beet and the thinly sliced peel from one-fifth of an orange. The dressing is made with 20 grams of soy sauce, 10 grams of minced red chile, 60 grams of lemon juice and 6 grams of sugar.
To prepare it, mix the dressing ingredients. Cut the dandelion leaves into roughly 1 1/2-inch pieces, julienne the beet and soak it in water to reduce color bleeding. Wash the orange, remove and shred the peel, then combine it with the greens and beet. Serve with the dressing. For a less salty version, dilute the soy sauce with water and emphasize the bright citrus flavor of the lemon.
One serving contains 53.9 calories, 10.9 grams of carbohydrates, 2.4 grams of protein, no fat and 874.2 milligrams of sodium.
Roasted Tomato and Eggplant Caprese
This cheese-free take on caprese uses one eggplant, about 1 1/2 tomatoes, radish sprouts, two garlic cloves and olive oil. Its chilled dressing combines 2 tablespoons of olive oil, 4 tablespoons of balsamic vinegar and 1/2 teaspoon of black pepper.
Slice the eggplant and tomatoes about 5 millimeters thick and roast them at 250 F for 20 minutes. Drain excess moisture from the eggplant. Gently sauté shredded garlic in olive oil, add the eggplant, then arrange alternating slices of eggplant and tomato on a plate. Garnish with radish sprouts and serve with the dressing.
The database notes that tomatoes and eggplant contain potassium, which can help the body remove sodium. It also highlights beta carotene in the vegetables for its role in supporting vision and protecting skin from aging. One serving has 90.5 calories, 7.4 grams of carbohydrates, 1.2 grams of protein, 6.2 grams of fat and 11.3 milligrams of sodium.
Steamed Cabbage Rolls With Snail and Doenjang Sauce
The most substantial dish features pork, cabbage leaves, chives, rice, carrots, shiitake mushrooms, onion, Korean zucchini, freshwater snails and doenjang, Korea’s deeply savory fermented soybean paste.
Blanch five cabbage leaves in boiling water. Coarsely chop the carrots, zucchini, mushrooms and onion, then cook them with sliced pork and soaked rice. Spoon the cooked rice mixture onto the cabbage leaves, roll them tightly and tie each roll with chives. Steam the rolls for about five minutes after the steamer begins producing steam.
For the accompanying sauce, loading the doenjang with onion, carrot, zucchini and shiitake mushrooms adds vegetable flavor while allowing cooks to use less of the sodium-heavy paste. One serving contains 326.3 calories, 43 grams of carbohydrates, 22.3 grams of protein, 7.2 grams of fat and 976 milligrams of sodium.
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