The Korean 'Witch Stew' Healthy Detox Soup Recipe

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2 days ago

While I was scrolling on the internet one day, a soup caught my eye coined the "Witch Stew" AKA Ma-nyuh Soup. Popularized in South Korea as a simple, nutritious detox soup, my curiosity was piqued (if not for the soup's name alone). I had to test it out, especially as a soup-lover who could always have more easy, healthy, and nourishing brothy recipes on hand.
Upon making it, I was intrigued. I felt healthy and warm, and it was super easy to make. But the taste? It was... very mild. But I suppose for a soup known for "detox," that made sense? (We'll get into that later because I consulted an expert!) This soup even gained popularity with South Korean celebrities and influencers who have all raved about this "healthy" soup.
Curious, witches? Ingredients and steps ahead.
Here's what you'll need:
The great thing about this recipe is that it's customizable, but the base of the stew is generally: beef, tomatoes, carrots, onions, bay leaves, and stock. Here's what I used:1 pound of chuck roast1 can of tomato sauce, 8 ounces1 box of bone broth1 Chinese eggplant1/2 of a Napa cabbage1 carrot1 potato1/2 of a large onion1 green onion2 small bay leaves
First, I sprinkled salt over the beef, followed by washing, chopping, and prepping the veggies.
I then heated up some olive oil and butter. To build flavor, I seared the beef for about four to five minutes on each side on medium heat.
Note: To make this healthier, you can use a leaner cut of beef like brisket and forgo the butter.
Next, I set the beef aside and added in the veggies. I gave everything a good stir; then, I added the beef back to the pot.
I added in the stock and tomato sauce next — though I'm now wondering why I didn't do this step before, because I had to work around the beef, and it was a little inconvenient.
After that, I added in a dash of salt and bay leaves. I lowered the heat to about medium-low, then put a lid on it and let it stew for about an hour.
Since this stews with the lid on, I felt I didn't need to worry about the water levels. I ended up with plenty of liquid!
When I checked back in around the hour mark, I gave it a taste test. I didn't want to over-season the soup since it was going to be stewing for a while, and the recipes I've combed through weren't liberal about seasoning. But the soup was bland, so I added about two teaspoons of bouillon and more salt and pepper.
Note: Some recipes include a spoonful of curry powder for a boost in flavor.
I let it stew again without the lid this time. Then, I shredded the beef and added it back to the pot. After about 10 minutes, I made myself a bowl.
Honest thoughts: It still tasted very mild.
But not mid! You get wafts of veggies, a rich brothiness from the beef and stock, but only a wisp of seasoning simmering far, far below in the undertow. A few bites of it left me craving something more. I love bold flavors, so I punched it up, adding more salt, a generous spritz of lemon, and parmesan cheese to my bowl. It tasted much, much better to me this way.If I had to make a flavor comparison, it's maybe close to minestrone soup — vegetables stewed together in a tomato broth, but with much less seasoning.I'll leave the preference for seasoning up for debate since it varies recipe to recipe. Again, this soup is very customizable. Some creators only add chopped hunks of tomatoes, beef, and onions to a closed pot and let it stew. The low simmer breaks down the tomatoes, creating moisture, and after a few hours, it has a chunky, stew-like consistency. Some say add curry powder, and some don't. Some forgo the stock; some recipes include it.After punching up the flavors, I really dug into the bowl. After finishing it, I felt warm and satiated. I was full, but not overtly so, and I felt like the fullness lasted quite a while.
But there was this lingering question, especially since the recipe is described as a "healthy" and "nutritious" detox soup across the internet. I wanted to ask an expert on the soup's actual merits, so I spoke with Maggie Moon, MS, RD, the LA-based Korean American dietitian behind KimchiCurious.com.
"It certainly is a simple soup where you'll taste all its ingredients," said Maggie. "It won't challenge your stomach to anything it can't handle, just simple flavors from its understated ingredients.""If you're asking if it's healthy, the answer is yes," Maggie said. "If it's made with lean meat — usually brisket, clear broth, and a variety of gently stewed vegetables." She explained, "You're getting collagen and electrolytes from the broth, essential amino acids and B-vitamins from the meat, plus micronutrients, antioxidants, and prebiotics from the vegetables. Altogether, this blend supports skin, joint, gut, brain, and immune health."But what she doesn't condone is the "detox" label. "To me, it's a way to weaponize an innocent dish. Our liver, kidneys, and several other organs are already hard at work to get the job done," said Maggie. "Plus, it shifts focus from the dish's flavors, cultural roots, and role within the context of an overall healthy eating pattern."
Overall, the "Witch Stew" is healthy and dietician approved! (Minus the "detox" label.) To make it more balanced, Maggie suggests "small updates" of adding more healthy fats and complex carbs. You can brown the meat in vegetable oil, add tofu, use a recipe with potatoes, and supplement with a side of brown rice or whole grain bread for healthy carbs. "That's how I'd recommend enjoying this Witch Stew — as part of an overall balanced meal."
"There is a long history of Korean food being tied to nourishment, healing, and balance — Koreans practiced 'food as medicine' before those were buzzwords — so it's no surprise that a dish promising health benefits became popular in Korea," said Maggie. "As far as food trends go, I approve of this one!"
So, there you have it! The viral "Witch Stew" is healthy and nutritious — with ways to make it even healthier and more balanced. I enjoyed customizing each bowl to make the flavors work for me. I loved how easy it was to throw together and how nutritious it is. Plus, I felt great after consuming it. Once I accepted its baseline mild flavor, I had no problem zhuzhing it up.
Will you be giving it a try? Have you heard of the "Witch Stew" before? Share your thoughts in the comments!