📸 Image coming soon for Lauki Soup
Lauki Soup
อาหารกลางวัน • ไทย
How to Make Lauki Soup (Traditional & Healthy Version)
Lauki Soup, known as ‘nam fak khiao’ in Thailand, is a gentle and nourishing vegetarian soup that highlights the subtle flavors of bottle gourd (lauki). This dish is commonly enjoyed in Thai households, particularly in northern regions where fresh vegetables are abundant. Lauki Soup is beloved for its lightness and soothing qualities, making it an ideal choice for lunch during Thailand’s warm afternoons. Its clear broth and tender vegetable pieces offer a comforting taste, while the mild seasoning allows the natural sweetness of lauki to shine. In Thai cuisine, soups like Lauki Soup are often served as part of a communal meal, reflecting the importance of balance and harmony in Thai dining. The soup’s minimal use of oil and focus on fresh, local produce make it a nutritious option for those seeking authentic flavors without unnecessary calories. Whether you are exploring Thai vegetarian recipes or looking for a healthy lunch option, this Lauki Soup is a wonderful introduction to the delicate and health-conscious side of Thailand’s culinary tradition.
วัตถุดิบ(สำหรับ 1 bowl (approx. 250 ml))
- 2 cups Lauki (Bottle gourd) (peeled and diced; called 'fak khiao' in Thai)
- 1/2 cup Carrot (sliced thinly)
- 1/2 cup Onion (finely chopped)
- 2 cloves Garlic (minced)
- 2 tbsp Fresh coriander leaves (chopped)
- 3 cups Vegetable stock (unsalted preferred)
- 1/4 tsp White pepper powder
- 1 tsp Soy sauce (light) (can use low-sodium) - ไม่จำเป็น
- to taste Salt
- 1/2 tsp Sesame oil (optional, for garnish) - ไม่จำเป็น
วิธีทำ
- 1
Peel and dice the lauki (bottle gourd), slice the carrots, and finely chop the onions and garlic.
5 minutes
Cut all vegetables evenly for uniform cooking.
- 2
Heat a nonstick pot over medium heat. Add the minced garlic and onions, sautéing until fragrant and translucent.
3 minutes
Use minimal oil or a splash of water for sautéing if you want to reduce calories.
- 3
Add diced lauki and carrots to the pot. Stir well and cook for another 2 minutes.
2 minutes
Stir gently to avoid breaking the lauki pieces.
- 4
Pour in the vegetable stock and bring the mixture to a gentle boil.
2 minutes
Use homemade vegetable stock for deeper flavor and lower sodium.
ทำไมเมนูนี้จึงดีต่อสุขภาพ
This authentic Thai Lauki Soup is a healthy recipe because it relies on fresh vegetables, minimal oil, and natural seasonings. The high water and fiber content from lauki helps in digestion and prolongs satiety, while the absence of processed ingredients keeps the sodium and fat levels low. By using low-sodium soy sauce and skipping heavy creams, this soup fits a clean-eating lifestyle. It’s also customizable for vegan and gluten-free diets, ensuring nutrition without compromising on taste.
Lauki Soup is exceptionally low in calories and fat, making it a smart choice for weight watchers and those following a heart-healthy diet. Lauki (bottle gourd) is rich in dietary fiber, vitamin C, and essential minerals such as potassium and magnesium. The addition of carrots and coriander boosts the soup’s antioxidant content, supporting immune health. With no added cream or heavy oils, this light soup offers hydration and nutrients without excess calories, making it suitable for people with diabetes, high cholesterol, or those seeking a balanced vegetarian meal.
เคล็ดลับ
- 💡Tip 1: Use young, tender lauki for the best flavor and texture.
- 💡Tip 2: Add a few slices of fresh ginger for extra warmth and digestive benefits.
- 💡Tip 3: Always add fresh herbs at the end to preserve their vibrant color and aroma.
การเก็บรักษาและการเสิร์ฟ
Store leftover Lauki Soup in an airtight container in the refrigerator for up to 2 days. Reheat gently over low heat, adding a splash of water if needed to adjust consistency. Avoid freezing, as the texture of lauki may become mushy.
เหมาะสำหรับเสิร์ฟ: Lunch
ข้อมูลโภชนาการ
| สารอาหาร | ต่อ 100 กรัม |
|---|---|
| พลังงาน | 75.0 kcal |