แกงเลียง
แกง • ไทย
เกี่ยวกับ Gaeng Liang
Spicy mixed vegetable soup with shrimp paste
How to Make Gaeng Liang (Traditional & Healthy Version)
Gaeng Liang is a cherished traditional Thai curry, renowned for its vibrant medley of vegetables and aromatic herbs. Hailing from central Thailand, this clear, light, and mildly spicy curry is a staple in Thai households, especially during the rainy season when fresh local produce is abundant. The dish beautifully showcases the essence of Thai cuisine—balancing fresh flavors, fragrant spices, and nutritious ingredients in a single comforting bowl. Gaeng Liang is unique due to its use of a freshly pounded herbal paste, blending peppercorns, shallots, lemongrass, and shrimp paste, which gives the curry its signature aroma and subtle heat. It is typically cooked with a variety of seasonal vegetables such as pumpkin, baby corn, zucchini, and mushrooms, and often features shrimp for added protein. This curry is not only light on calories but also brimming with essential nutrients, making it an ideal choice for health-conscious individuals. The broth is delicate yet flavorful, offering a soothing meal that’s easy to digest and deeply satisfying. Enjoying Gaeng Liang is a wonderful way to connect with Thailand’s culinary heritage while nourishing your body.
วัตถุดิบ(สำหรับ 1 medium bowl (approx. 350 ml))
- 120g Shrimp (peeled and deveined) (goong)
- 1 cup, diced Pumpkin (fak tong)
- 1/2 cup, sliced Baby corn (khao pod on)
- 1/2 cup, diced Zucchini (fak kheo)
- 1/2 cup, sliced Mushrooms (het)
- 1/4 cup Thai basil leaves (bai horapha)
- 3 cups Water
- 1 tsp White peppercorns (prik thai)
- 2, peeled Shallots (hom daeng)
- 1 stalk, sliced Lemongrass (takrai)
- 1/2 tsp Shrimp paste (kapi)
- 1/2 tsp Salt (or to taste)
วิธีทำ
- 1
Prepare the Gaeng Liang paste by pounding white peppercorns, shallots, sliced lemongrass, and shrimp paste together using a mortar and pestle until a smooth paste forms.
5 minutes
For the most authentic flavor, use a granite mortar and pestle to release the essential oils from the herbs.
- 2
Bring 3 cups of water to a gentle boil in a pot. Add the freshly pounded Gaeng Liang paste and stir until dissolved.
3 minutes
Simmer gently to allow the flavors to infuse the broth without boiling off the aroma.
- 3
Add diced pumpkin and cook for 5 minutes until slightly tender.
5 minutes
Cut pumpkin into small cubes for quicker cooking and even texture.
- 4
Add baby corn, zucchini, and mushrooms to the pot. Continue cooking until all vegetables are just tender.
5 minutes
Avoid overcooking to preserve the vegetables' nutrients and crunch.
ทำไมเมนูนี้จึงดีต่อสุขภาพ
This dish is an excellent healthy choice due to its emphasis on fresh vegetables, lean protein, and a broth-based preparation that avoids heavy fats. Gaeng Liang is low in calories, high in micronutrients, and naturally gluten- and dairy-free. The inclusion of Thai herbs and spices not only enhances flavor but also offers potential immune-boosting and digestive benefits, making it ideal for anyone seeking a nutritious, balanced meal.
Gaeng Liang is packed with an array of vegetables, providing dietary fiber, vitamins A and C from pumpkin and zucchini, potassium from mushrooms, and antioxidants from Thai basil. The shrimp adds lean protein and essential minerals like iodine and selenium. The light, clear broth is low in fat and calories, while the herbs offer anti-inflammatory benefits. Using minimal oil and no coconut milk keeps the dish heart-friendly and suitable for calorie-conscious eaters.
เคล็ดลับ
- 💡Tip 1: Use fresh, seasonal vegetables for the best taste and nutrition.
- 💡Tip 2: Prepare the herbal paste just before cooking to maximize aroma.
- 💡Tip 3: Add Thai basil at the end to retain its vibrant color and flavor.
การเก็บรักษาและการเสิร์ฟ
Store leftover Gaeng Liang in an airtight container in the refrigerator for up to 2 days. Gently reheat on the stove over low heat, adding a splash of water if needed. Avoid reheating multiple times to preserve texture and flavor.
เหมาะสำหรับเสิร์ฟ: Breakfast or Lunch
ข้อมูลโภชนาการ
| สารอาหาร | ต่อ 100 กรัม |
|---|---|
| พลังงาน | 55.0 kcal |
| โปรตีน | 4.0 g |
| คาร์โบไฮเดรต | 6.0 g |
| ไขมันทั้งหมด | 1.0 g |
| ไฟเบอร์ | 2.0 g |
