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Vegetable Clear Soup
อาหารกลางวัน • ไทย
How to Make Thai Vegetable Clear Soup (Traditional & Healthy Version)
Thai Vegetable Clear Soup, known locally as 'Kaeng Jued Phak', is a staple in Thai households and a beloved dish across Thailand. This light and nourishing soup embodies the freshness of Thailand’s vibrant produce, blending crisp seasonal vegetables with a fragrant, clear broth. Traditionally enjoyed as part of a family meal, Thai Vegetable Clear Soup offers a delicate balance of flavors—mild, savory, and subtly sweet from the vegetables—making it both comforting and satisfying. The dish’s origins trace to everyday Thai cooking, where simplicity, healthfulness, and natural flavors are celebrated. Unlike heavier or spicy Thai soups, this clear soup is gentle on the palate, making it perfect for those seeking a wholesome, low-calorie lunch. The use of aromatic garlic, coriander roots, and white pepper gives the broth its unique Thai character while allowing the freshness of the vegetables to shine. Whether you’re new to Thai cuisine or a seasoned fan, this soup is an excellent choice for a light and nourishing meal that reflects the best of Thai culinary tradition.
วัตถุดิบ(สำหรับ 1 medium bowl)
- 4 cups Vegetable broth (homemade or low-sodium)
- 1/2 cup Carrot (sliced thinly)
- 1/2 cup Baby corn (sliced)
- 1 cup Napa cabbage (chopped)
- 1/2 cup Shiitake mushrooms (fresh, sliced)
- 1/2 cup Firm tofu (cubed)
- 2 cloves Garlic (crushed)
- 2 roots Coriander root (crushed (rak-pak-chi))
- 1/4 tsp White pepper (freshly ground)
- 1 tbsp Soy sauce (light, low-sodium)
- 2 tbsp Spring onion (chopped) - ไม่จำเป็น
- 2 tbsp Fresh coriander leaves (chopped, for garnish) - ไม่จำเป็น
วิธีทำ
- 1
Prepare all vegetables by washing, peeling, and slicing them as needed. Cube the tofu and set aside.
5 minutes
Cut vegetables into even sizes for uniform cooking.
- 2
In a large pot, bring the vegetable broth to a gentle boil over medium heat.
3 minutes
Use homemade broth for deeper flavor.
- 3
Add crushed garlic and coriander root to the broth. Simmer for 2-3 minutes until aromatic.
3 minutes
Coriander root is essential for authentic Thai flavor.
- 4
Add carrots, baby corn, shiitake mushrooms, and napa cabbage to the pot. Simmer for 8-10 minutes until vegetables are tender but not mushy.
10 minutes
Do not overcook to preserve nutrients and texture.
ทำไมเมนูนี้จึงดีต่อสุขภาพ
This Thai Vegetable Clear Soup is a healthy choice as it is low in calories, fat, and sodium, while being high in fiber and micronutrients. The clear broth and variety of vegetables contribute to satiety, making it ideal for weight management and detox diets. Plant-based protein from tofu supports muscle maintenance and overall health, and the absence of deep-frying or heavy oils ensures a clean, nourishing meal.
Thai Vegetable Clear Soup is rich in fiber, vitamins, and minerals thanks to its mix of fresh vegetables like carrots, baby corn, and napa cabbage. Tofu adds plant-based protein, making the soup suitable for vegetarians and those seeking a lighter meal. The use of low-sodium soy sauce and a clear vegetable broth keeps the fat and sodium content minimal. Key nutrients include vitamin A, vitamin C, potassium, and antioxidants, supporting immune and digestive health.
เคล็ดลับ
- 💡Tip 1: Always use fresh coriander root for authentic Thai aroma.
- 💡Tip 2: Add leafy greens like bok choy at the end to retain color and nutrients.
- 💡Tip 3: Homemade broth elevates the depth of flavor and reduces sodium.
การเก็บรักษาและการเสิร์ฟ
Store leftover soup in an airtight container in the refrigerator for up to 2 days. Reheat gently over low heat; avoid boiling to preserve vegetable texture.
เหมาะสำหรับเสิร์ฟ: Breakfast or Lunch
ข้อมูลโภชนาการ
| สารอาหาร | ต่อ 100 กรัม |
|---|---|
| พลังงาน | 80.0 kcal |