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อาหารกลางวัน • ไทย
How to Make Clear Gourd Soup (Traditional & Healthy Version)
Clear Gourd Soup, known in Thailand as 'Soup Fak Khiao', is a beloved vegetarian dish that embodies the delicate flavors of Thai cuisine. Originating from home kitchens and casual lunch tables across Thailand, this soup features winter melon (gourd), tender tofu, and fragrant herbs simmered in a crystal-clear broth. The gentle taste and nourishing qualities make it a staple for those seeking comfort food with a light, healthy touch. Thai Clear Gourd Soup showcases the natural sweetness of gourd, balanced with savory notes from garlic and white pepper. It’s a popular choice for lunch, especially during warm weather, as the soup is refreshing and easy to digest. Traditionally, it’s enjoyed by families and is often found at vegetarian festivals and temple gatherings, reflecting Thailand’s Buddhist influence. Its simplicity and nutritional value make it ideal for health-conscious eaters and anyone exploring authentic Thai flavors. The dish is naturally low in calories and fat, making it perfect for calorie tracking and healthy eating.
วัตถุดิบ(สำหรับ 1 medium bowl per person (about 350ml))
- 2 cups Winter melon (gourd) (Fak Khiao, peeled and cubed)
- 1 cup Soft tofu (Cubed)
- 4 cups Vegetable broth (Homemade or low-sodium)
- 3 cloves Garlic (Finely chopped)
- 1/4 tsp White pepper (Ground)
- 2 tsp Soy sauce (Low-sodium)
- 1/2 cup Carrot (Sliced thin) - ไม่จำเป็น
- 2 stalks Spring onion (Chopped)
- 2 tbsp Coriander leaves (Pak Chee, chopped for garnish) - ไม่จำเป็น
- 1/4 tsp Sea salt (To taste)
วิธีทำ
- 1
Peel and cube the winter melon (gourd), then rinse thoroughly. Prepare tofu by cubing and draining excess water.
5 minutes
Choose fresh, firm winter melon for best texture.
- 2
Heat a medium pot over low heat. Add chopped garlic and sauté until fragrant, but not browned.
2 minutes
Sauté garlic gently to avoid bitterness.
- 3
Pour in the vegetable broth and bring to a gentle boil. Add winter melon cubes and carrot slices. Simmer until the gourd turns translucent and tender.
10 minutes
Keep the heat medium-low to preserve the clarity of the broth.
- 4
Add tofu cubes, soy sauce, sea salt, and white pepper. Stir gently to avoid breaking the tofu. Simmer for another 5 minutes.
5 minutes
Use soft tofu for a silky texture; adjust soy sauce for sodium control.
ทำไมเมนูนี้จึงดีต่อสุขภาพ
This soup is a healthy choice because it uses minimal oil, fresh vegetables, and tofu for protein, avoiding heavy seasonings and fats. The clear broth is gentle on the stomach and helps maintain hydration. Each serving is nutrient-dense yet low in calories, making it perfect for calorie tracking, weight loss, and overall wellness.
Clear Gourd Soup is rich in vitamins A and C from winter melon and carrots, and provides plant-based protein from tofu. It’s low in calories, carbohydrates, and fat, making it ideal for weight management and light meals. The broth offers hydration, and the herbs add antioxidants and micronutrients. This vegetarian soup supports digestive health and is suitable for most dietary restrictions, except for those sensitive to soy.
เคล็ดลับ
- 💡Tip 1: Use fresh winter melon for optimal sweetness and texture.
- 💡Tip 2: Add coriander only at the end to avoid bitterness.
- 💡Tip 3: Adjust soy sauce and salt for sodium control, especially for health-conscious diets.
การเก็บรักษาและการเสิร์ฟ
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently over low heat to maintain the clarity of the broth. Avoid freezing as the texture of tofu and gourd may change.
เหมาะสำหรับเสิร์ฟ: Breakfast or Lunch
ข้อมูลโภชนาการ
| สารอาหาร | ต่อ 100 กรัม |
|---|---|
| พลังงาน | 60.0 kcal |