แกงจืด
แกง • ไทย
เกี่ยวกับ Gaeng Jued
Mild clear soup with tofu, pork, and vegetables
How to Make Gaeng Jued (Traditional & Healthy Version)
Gaeng Jued, also known as Thai Clear Soup, is a light and comforting dish deeply rooted in traditional Thai home cooking. Originating from central Thailand, this soup is cherished for its delicate flavors and nourishing qualities. Unlike the fiery curries Thailand is famous for, Gaeng Jued offers a gentle, savory broth brimming with fresh vegetables, soft tofu, and lean minced pork or chicken. This makes it a favorite for families, especially when seeking a warming yet easy-to-digest meal. The name 'Gaeng Jued' literally means 'bland curry,' reflecting its mild seasoning and clarity. Its simplicity allows the natural taste of each ingredient to shine through, making it a staple in Thai households and local eateries. Often served alongside spicier dishes, Gaeng Jued acts as a palate cleanser and a source of comfort, especially for children and the elderly. With its wholesome ingredients and low calorie content, Gaeng Jued stands out as a healthy choice that encapsulates the essence of Thai cuisine—freshness, balance, and harmony.
วัตถุดิบ(สำหรับ 1 medium soup bowl)
- 100g Lean minced pork (or minced chicken)
- 100g Firm tofu (cut into cubes (tao hu))
- 30g Glass noodles (soaked in water)
- 1/2 medium Carrot (sliced)
- 1 cup Chinese cabbage (roughly chopped (pak gad))
- 2 stalks Spring onions (chopped)
- 2 sprigs Coriander (chopped)
- 2 cloves Garlic (finely minced)
- 1/4 tsp White pepper (freshly ground)
- 3 cups Low-sodium chicken broth (homemade or store-bought)
- 1 tbsp Fish sauce (nam pla)
วิธีทำ
- 1
Soak glass noodles in warm water for 10 minutes until soft. Drain and set aside.
10 minutes
Soaking prevents noodles from becoming mushy in the soup.
- 2
Bring the chicken broth to a gentle boil in a medium pot over medium heat.
3 minutes
Use low-sodium broth to keep the dish heart-healthy.
- 3
Add garlic, minced pork (or chicken), and white pepper. Stir gently to break up the meat into small pieces.
3 minutes
Drop small amounts of meat at a time for even cooking.
- 4
Add carrots and Chinese cabbage. Simmer for 5 minutes until vegetables are just tender.
5 minutes
Avoid overcooking to retain nutrients and vibrant color.
ทำไมเมนูนี้จึงดีต่อสุขภาพ
This Gaeng Jued recipe is a healthy choice due to its clear broth, lean protein, and abundance of fresh vegetables. It avoids excessive oils and heavy seasonings, and is naturally gluten-free if prepared without noodles. The light nature of this soup supports weight management and digestive health, making it ideal for anyone seeking a nutritious, satisfying meal.
Gaeng Jued is low in calories and fat, while providing a good balance of lean protein from minced pork or chicken, and essential vitamins and minerals from fresh vegetables and tofu. The inclusion of glass noodles offers a modest amount of carbohydrates for energy. Chinese cabbage and carrots supply fiber, vitamin A, C, and antioxidants. Using low-sodium broth and minimal oil keeps the dish heart-healthy and suitable for those watching their sodium intake.
เคล็ดลับ
- 💡Use homemade chicken broth for the cleanest flavor.
- 💡Do not overcook vegetables to preserve nutrients and crunch.
- 💡Add a dash of white pepper for authentic Thai aroma.
การเก็บรักษาและการเสิร์ฟ
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove, adding a splash of water if needed. Best enjoyed fresh to maintain vegetable texture.
เหมาะสำหรับเสิร์ฟ: Breakfast or Lunch
ข้อมูลโภชนาการ
| สารอาหาร | ต่อ 100 กรัม |
|---|---|
| พลังงาน | 55.0 kcal |
| โปรตีน | 5.0 g |
| คาร์โบไฮเดรต | 4.0 g |
| ไขมันทั้งหมด | 2.0 g |
| ไฟเบอร์ | 1.0 g |
