Plant-Based Korean Cuisine: A Delicious Tradition Rooted in Nature

Nichole Dandrea-Russert
12 minutes ago
7 min read

Guest post written by Georgia State Dietitian-to-Be, Emily Jung

Over the last decade, Korean culture has experienced a global explosion in popularity. From the infectious rhythms of K-pop and cinematic masterpieces to skincare routines and food, the “Korean Wave” has introduced millions to a way of life that is dynamic, thoughtful, and deeply rooted in tradition. This cultural boom has sparked new interest in Korean cuisine, particularly its reputation for being both healthy and flavorful–qualities that are especially appealing to those seeking plant-based eating.

What many may not realize is that Korean cuisine has long embraced plant-forward principles. Both the traditional diet (hansik) and Korean Buddhist temple cuisine reflect a philosophy that aligns beautifully with modern plant-based values: balance, variety, harmony with nature, and mindful preparation.

What is the Traditional Korean Diet?

The traditional Korean diet, or hansik, is more than just a way of eating. It’s a reflection of Korea’s agricultural history, seasonal rhythm, and cultural values. Hansik emphasizes grains, vegetables, legumes, and fermented foods, and modest use of animal products like fish or meat. Dairy has never played a significant role in traditional Korean meals.

Central to hansik is the bapsang, a traditional meal setting where rice (bap) is accompanied by a variety of soup, side dishes, fermented condiments, and sometimes a protein dish. This setup encourages communal eating, cultural respect, and a balanced, nutrient-rich diet.

Key Features of Hansik

Grains like rice and barley are the staple base.
Soup (guk) or stew (jjigae) accompany every meal.
Vegetable-based side dishes (banchan) such as namul–blanched and seasoned veggies.
Legumes, particularly soybeans, are widely used in the form of tofu, soybean paste (doenjang), and soy sauce (ganjang).
Fermented foods like kimchi and red chili paste (gochujang) add depth, flavor, and gut health benefits.
Wild herbs and seaweeds reflect Korea’s connection to its mountainous and coastal landscape.
While meat and fish appear, their portions are typically small, with 80% of banchan made up of vegetables.

The method of cooking in traditional hansik–blanching, boiling, fermenting, pickling, and steaming–leans naturally toward low-fat, nutrient-dense meals. Frying and baking were rarely used, and meals were constructed with balance and moderation in mind.

This diet is naturally:

High in fiber
Low in saturated fat
Moderate in protein
Rich in vitamins, minerals, and antioxidants

Bapsang: Food as Culture and Community

Beyond its nutritional benefits, bapsang culture tells a story of community, respect, and care. The word “bapsang” refers not just to the food on the table, but to the cultural act of gathering; meals were traditionally shared while seated on the floor, with food arranged thoughtfully.

This dining custom is rooted in jung (affection) and han (collective grief and resilience), which have shaped Korean history. Food becomes a way of serving others, showing care, and respecting elders. Even without formal knowledge of nutrition, Korean families sought to create meals that were balanced in flavor, texture, and healthfulness.

Korean Temple Cuisine: Spiritual Roots of Plant-Based Eating

If the traditional diet offers a foundation for plant-based living, Korean temple cuisine elevates it to a way of spiritual practice. Introduced between the 3rd and 4th centuries, Korean Buddhism promotes compassion, simplicity, harmony, and mindfulness, all of which are reflected in temple foods.

Characteristics of Temple Cuisine

100% plant-based: it excludes all animal products such as meat and dairy
Omission of oshinchae–five pungent vegetables (garlic, onions, chives, leeks, and green onions) believed to stimulate an obsession with taste and disturb meditation
Emphasis on seasonal vegetables, foraged mountain herbs, wild greens, and grains
Use of natural seasonings like mushroom powder, kelp powder, and perilla seed powder instead of artificial flavorings
- Perilla, an herb from the mint family and native to East Asia, has nutty, earthy flavor with subtle notes of mint and anise
Promotion of zero-waste cooking, using every part of the plant

Most temples are located in mountainous areas, making it easy to forage wild plants. Monks developed sustainable ways to preserve food, such as pickling in soy sauce or salt, ensuring nourishment throughout Korea’s long winters. Fermentation also plays a vital role, with monks making kimchi, ganjang (soy sauce), doenjang, and gochujang by hand.

Temple cuisine is more than just food; it is a meditative practice. Every step, from sourcing to preparation to cooking to serving, is part of the spiritual path of enlightenment and living in balance with nature and others.

Plant-Based Korean Dishes to Try

While meat and seafood are included in Korean cuisine, there are countless naturally plant-based dishes. Many of these can be enjoyed without modification–or easily made vegan with simple substitutions.

Side Dishes (Banchan)

Namul: Lightly blanched vegetables like spinach, bean sprouts, or fernbrake seasoned with sesame oil and soy sauce.
- Fernbrake is a common fern species found in temperate and tropical regions. The young fronds (fiddle heads), known as gosari, are often used in bibimbap or soup
Tofu: Pan-seared tofu with soy sauce, sesame oil, and green onions.
Japchae: Sweet potato noodles stir-fried with vegetables like onions, carrots, spinach, and mushrooms. Optional beef can be skipped.

There are thousands of banchan types–many of them plant-based–which provide abundant fiber, micronutrients, and phytochemicals.

Grain-Based Dishes

Bibimbap: A colorful rice bowl topped with assorted vegetables and namul, gochujang, and optional tofu or egg.
Boribap: Barley mixed with seasonal vegetables.
Yoennipbap: Sticky rice wrapped in lotus leaf with chestnuts, red beans, or jujube.

Soups, Stews, and Porridges

Doenjang jjigae: A hearty stew made with fermented soybean paste, various vegetables like zucchini and mushrooms, and tofu.
Hobakjuk: A smooth and comforting pumpkin porridge ideal for colder months.
Miyeokguk: A nourishing soup made by rehydrating dried seaweed, sautéeing with garlic, soy sauce, and sesame oil, and simmering in broth—traditionally seafood—or beef-based, though plant-based versions use kelp or mushroom broth.
- Fun fact: Miyeokguk is traditionally consumed by new mothers postpartum, believed to aid in recovery and support breast milk production. It’s also customarily eaten on birthdays as a way to honor and thank one’s mother, symbolizing the first meal she would have had after giving birth.

Kimchi

Kimchi is Korea’s most iconic fermented food. Traditionally made with fish sauce or fermented shrimp, modern and temple-friendly variations skip the seafood and use soy sauce, kelp stock, or mushroom broth instead. Nearly any vegetable can be made into kimchi—from napa cabbage to cucumbers to radish to mustard greens–providing endless possibilities!

Fermentation: Flavor and Health in Every Bite

Korean cuisine is built on the foundations of fermentation, a necessity for preserving food through hot summers and cold winters. The traditional earthenware jars used for fermenting kimchi, doenjang, ganjang, and gochujang were designed to allow gases to escape while protecting the contents.

Key fermented staples include:

Kimchi: A national symbol, made in hundreds of variations, traditionally during kimjang season in late autumn, when villages or families would gather to make enough kimchi to last them through the upcoming winter.
Doenjang: Rich in umami and antioxidants, made from aged fermented soybeans.
Ganjang: Korean soy sauce, developed alongside doenjang from the same base.
Gochujang: Sweet-spicy chili paste made with fermented grains and soybeans.

Health Benefits of Fermented Food

Fermented foods like kimchi, doenjang, and gochujang are rich in probiotics and lactic acid bacteria, supporting gut health and immunity.
The fermentation process enhances umami and allows plant-based meals to carry deep, satisfying flavors.

While traditional versions can be high in sodium, modern adaptations use lower-salt recipes or restrict intake to moderate portions. Health agencies in Korea now advocate for low-sodium hansik while maintaining the cultural importance of fermentation.

If you are on a sodium-restricted diet but would still like to enjoy these fermented foods, here are some tips to keep in mind:

Portion Control: Eat small amounts (1-2 tablespoons). A little can go a long way, especially since these foods are generally used as side dishes or condiments.
Balance with Low-Sodium Dishes: Pair fermented dishes with low- or no-sodium foods like rice and steamed vegetables to maintain a healthy overall intake.
Make Homemade Versions: You can make low-sodium kimchi, doenjang, or gochujang by using less salt and adding umami-rich ingredients like dried mushrooms or kelp to enhance flavor naturally.

Tips for Embracing Korean Plant-Based Eating

You don’t need to be Korean or live in Korea to begin enjoying the benefits of this plant-based tradition. Curious to try hansik or temple food at home? Here’s how to get started:

Learn from the Source

Explore cookbooks and YouTube channels by Korean plant-based cooks like The Korean Vegan, whose recipes beautifully blend storytelling, tradition, and health.
If you have the opportunity, visit Korea and attend temple cuisine retreats or cooking classes!

Stock Your Pantry

Doenjang (fermented soybean paste)
Gochujang (fermented chili paste)
Ganjang (Korean soy sauce)
Sesame oil
Dried seaweed and mushrooms
Short-grain rice or barley

Practice Seasonality and Balance

The most important lesson from hansik and temple cuisine is to cook mindfully, eat in harmony with nature, and share meals as a form of connection and care. Korean food isn’t just about what’s on the plate–it’s about how you prepare it, who you share it with, and how it nourishes more than just your body.

Plant-Based Korean Cuisine: A Delicious Tradition Rooted in Nature

At its heart, Korean cuisine offers a compelling blueprint for plant-based living that is flavorful, sustainable, and deeply cultural. From the communal rituals of the bapsang to the meditative simplicity of temple cuisine, Korean food embodies harmony, health, and heritage.

Whether you’re fully plant-based or simply looking to incorporate more wholesome, vegetable-forward meals into your routine, the traditional Korean diet provides an inspiring model. It reminds us that food is not just fuel–it’s a connection to nature, to one another, and to generations of wisdom. By embracing the time-honored principles of hansik and temple cuisine, we can eat in a way that nourishes the body, cultivates mindfulness, and celebrates culture with every bite.

Hi! I’m Emily, a graduate nutrition student at Georgia State University with a background in journalism. I’m passionate about food, culture, and community, and I strive to combine my communication skills with my nutrition expertise to make evidence-based information more accessible and inclusive. My goal is to create a safe, empowering space where everyone feels seen, supported, and informed in their journey toward better health.