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เกี่ยวกับ Pad Phak Boong Fai Daeng
Stir-fried morning glory with garlic and chili
How to Make Pad Phak Boong Fai Daeng (Traditional & Healthy Version)
Pad Phak Boong Fai Daeng, also known as Thai Stir-Fried Morning Glory, is a classic and beloved dish in Thai cuisine. Originating from the bustling street food stalls of central Thailand, this vibrant stir-fry showcases the fresh, crunchy stems and tender leaves of phak boong, or morning glory (also called water spinach). The dish is celebrated for its simplicity, big flavors, and quick preparation, making it a staple in Thai households and restaurants alike. The taste of Pad Phak Boong Fai Daeng is a harmonious balance of garlicky aroma, chili heat, and umami-rich soy and bean pastes, all coming together to highlight the natural freshness of the greens. Traditionally, this dish is cooked over a blazing hot wok for a characteristic smoky, “wok hei” flavor and finished in just a couple of minutes to maintain the vegetable’s crisp texture. It’s a fantastic option for anyone seeking authentic Thai vegetarian food that is both nutritious and bursting with flavor. In Thailand, Pad Phak Boong Fai Daeng is often enjoyed with rice as part of a family meal or as a light main course. Its fast cooking time and minimal use of oil make it a healthy, low-calorie option perfect for calorie-conscious eaters, vegetarians, and anyone looking to add more greens to their diet. Its popularity stems from its affordability, accessibility of ingredients, and its delightful combination of spicy, salty, and slightly sweet flavors.
วัตถุดิบ(สำหรับ 1 plate (about 200g cooked morning glory with sauce))
- 200 g Morning Glory (Phak Boong) (also called water spinach)
- 4 cloves Garlic (crushed)
- 2 Fresh Red Chili (sliced; Thai bird’s eye chili for authentic heat)
- 1 tablespoon Light Soy Sauce
- 2 teaspoons Fermented Soybean Paste (Tao Jiew) (or Thai yellow bean sauce)
- 1 tablespoon Oyster Mushroom Sauce (vegetarian oyster sauce)
- 1 teaspoon Sugar (preferably palm sugar)
- 1/4 teaspoon White Pepper (freshly ground)
- 2 teaspoons Vegetable Oil (or any neutral oil)
- 2 tablespoons Water (for stir-frying)
วิธีทำ
- 1
Wash the morning glory thoroughly. Trim off tough ends and cut the stems into 3-inch pieces, keeping leafy tops and stems separate.
5 minutes
Soak in cold water to keep the greens crisp until cooking.
- 2
Crush the garlic and chilies together using a mortar and pestle or the flat side of a knife to release their flavors.
3 minutes
Crushing, not chopping, gives a more aromatic result.
- 3
Prepare the sauce by mixing soy sauce, fermented soybean paste, vegetarian oyster sauce, sugar, and white pepper in a small bowl.
2 minutes
Mix until the sugar and pastes are fully dissolved.
- 4
Heat a wok or large skillet over high heat. Add oil, then immediately add the crushed garlic and chilies. Stir-fry for 30 seconds until fragrant.
1 minute
Work quickly to avoid burning the garlic.
ทำไมเมนูนี้จึงดีต่อสุขภาพ
This Thai stir-fry is a healthy choice because it relies on fresh vegetables, lean seasonings, and very little oil. The quick cooking method preserves nutrients and ensures the greens remain vibrant and fiber-rich. With no added animal products, saturated fat, or heavy sauces, Pad Phak Boong Fai Daeng is suitable for weight management, vegetarian diets, and anyone looking to include more plant-based meals. It’s filling yet light, making it perfect for calorie trackers.
Pad Phak Boong Fai Daeng is rich in vitamins A and C, iron, calcium, and dietary fiber, primarily from the morning glory vegetable. The use of minimal oil and an abundance of fresh greens makes this dish low in calories and fat. Garlic and chili provide antioxidants and metabolism-boosting properties. The fermented soybean paste adds a dose of plant-based protein and probiotics, promoting gut health. This dish is naturally cholesterol-free and supports heart health and immunity.
เคล็ดลับ
- 💡Prepare all ingredients before starting; the stir-frying is very quick.
- 💡Use a very hot wok for the best texture and a smoky aroma.
- 💡Don’t overcrowd the pan—cook in batches if doubling the recipe.
การเก็บรักษาและการเสิร์ฟ
Best enjoyed fresh, but leftovers can be stored in an airtight container in the refrigerator for up to 2 days. Reheat quickly in a hot pan to preserve texture; avoid microwaving to prevent sogginess.
เหมาะสำหรับเสิร์ฟ: Breakfast or Lunch
ข้อมูลโภชนาการ
| สารอาหาร | ต่อ 100 กรัม |
|---|---|
| พลังงาน | 80.0 kcal |
| โปรตีน | 3.0 g |
| คาร์โบไฮเดรต | 5.0 g |
| ไขมันทั้งหมด | 5.0 g |
| ไฟเบอร์ | 2.0 g |
