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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.
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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.
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Curious, witches? Ingredients and steps ahead.
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Here’s what you’ll need:
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First, I sprinkled salt over the beef, followed by washing, chopping, and prepping the veggies.
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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.
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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.
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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.
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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.
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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.
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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.
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Honest thoughts: It still tasted very mild.
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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.
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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.”
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“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!”
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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.
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Will you be giving it a try? Have you heard of the “Witch Stew” before? Share your thoughts in the comments!
