ผัดเห็ดรวม
ผัด • ไทย
เกี่ยวกับ Pad Hed Ruam
Stir-fried mixed mushrooms with oyster sauce
How to Make Pad Hed Ruam (Traditional & Healthy Version)
Pad Hed Ruam is a classic Thai stir-fry dish featuring a medley of fresh mushrooms and vibrant vegetables, celebrated for its earthy flavors and wholesome simplicity. Rooted in Thai Buddhist vegetarian traditions, this dish illustrates the Thai philosophy of balancing taste, texture, and nutrition in everyday meals. The name 'Pad Hed Ruam' translates to 'stir-fried mixed mushrooms,' and it is a favorite among both locals and health-conscious eaters, especially those seeking plant-based options rich in umami. In Thailand, Pad Hed Ruam is enjoyed in homes and street markets alike, often served with steamed jasmine rice. The dish is prized for its ability to showcase the natural flavors of assorted mushrooms, complemented by aromatic garlic, fresh herbs, and a light soy-based sauce. Its gentle spice level and quick preparation make it both family-friendly and ideal for busy lifestyles. Pad Hed Ruam is an excellent way to experience authentic Thai vegetarian cuisine, offering a satisfying yet low-calorie meal that supports both wellness and culinary exploration.
วัตถุดิบ(สำหรับ 1 bowl (approx. 250g) per person)
- 2 cups Mixed mushrooms (Shiitake, oyster (hed nang fah), button, or enoki)
- 1/2 cup Carrot (Thinly sliced)
- 1/2 cup Baby corn (Sliced)
- 1/2 cup Snow peas (Trimmed)
- 1/2 cup Red bell pepper (Sliced)
- 3 cloves Garlic (Minced)
- 2 tablespoons Thai soy sauce (See ew khao)
- 1 tablespoon Oyster sauce (vegetarian) (Mushroom-based) - ไม่จำเป็น
- 1/4 teaspoon White pepper
- 1 teaspoon Sesame oil
- 2 stalks Spring onion (Sliced, for garnish) - ไม่จำเป็น
- A small handful Fresh coriander (For garnish) - ไม่จำเป็น
- 2 tablespoons Water (For stir-frying)
วิธีทำ
- 1
Wash and slice all mushrooms and vegetables evenly for quick, uniform cooking.
5 minutes
Keep vegetables similar in size for even stir-frying.
- 2
Heat a non-stick wok or large skillet over medium-high. Add sesame oil and minced garlic, stirring until fragrant but not browned.
2 minutes
Do not let the garlic burn; it should be aromatic.
- 3
Add the mixed mushrooms and carrots. Stir-fry for 3-4 minutes until mushrooms begin to soften.
4 minutes
Mushrooms will release moisture; let them cook until slightly golden.
- 4
Add baby corn, snow peas, and red bell pepper. Continue stir-frying for another 3-4 minutes.
4 minutes
Add a splash of water if vegetables start to stick.
ทำไมเมนูนี้จึงดีต่อสุขภาพ
This Thai mushroom stir-fry is a naturally low-calorie, nutrient-dense meal. The abundance of mushrooms and vegetables ensures a high fiber content, promoting satiety and digestive health. Its plant-based ingredients support a balanced diet and contribute to lower cholesterol levels. With no animal products, it is ideal for vegetarians and can be made vegan-friendly, making it a smart choice for anyone focused on healthy eating.
Pad Hed Ruam is packed with dietary fiber, vitamins, and minerals from the assorted mushrooms and colorful vegetables. Mushrooms are low in calories and fat while providing B vitamins, selenium, and antioxidants. The carrots and bell peppers add vitamin A and C, while snow peas and baby corn contribute additional fiber and plant-based protein. The use of minimal oil and sodium-controlled sauces keeps the dish heart-healthy and suitable for various diets.
เคล็ดลับ
- 💡Tip 1: Use a variety of mushrooms for enhanced umami and texture.
- 💡Tip 2: Keep the heat high and stir-fry quickly to preserve color and nutrients.
- 💡Tip 3: Add the more delicate vegetables last to prevent overcooking and maintain crunch.
การเก็บรักษาและการเสิร์ฟ
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a non-stick pan or microwave, adding a splash of water if needed to revive moisture.
เหมาะสำหรับเสิร์ฟ: Breakfast or Lunch
ข้อมูลโภชนาการ
| สารอาหาร | ต่อ 100 กรัม |
|---|---|
| พลังงาน | 70.0 kcal |
| โปรตีน | 4.0 g |
| คาร์โบไฮเดรต | 5.0 g |
| ไขมันทั้งหมด | 4.0 g |
| ไฟเบอร์ | 2.0 g |
