เปาะเปี๊ยะสด
อาหารริมทาง • ไทย
เกี่ยวกับ Poh Pia Sod
Fresh spring rolls with lettuce, herbs, and sweet sauce
How to Make Poh Pia Sod (Traditional & Healthy Version)
Poh Pia Sod, or Thai Fresh Spring Rolls, is a vibrant and refreshing street-food staple from Thailand that celebrates the abundance of fresh herbs and crisp vegetables. Unlike its fried counterpart, Poh Pia Sod showcases delicate rice paper rolls filled with a colorful medley of crunchy vegetables, lean proteins, and aromatic Thai herbs, all brought together with a tangy-sweet dipping sauce. This makes it a light and health-conscious choice for those seeking authentic Thai flavors without excess calories. Originating from bustling street markets and local eateries throughout Thailand, Poh Pia Sod has earned its place as a go-to snack or light meal, especially during hot weather when refreshing foods are preferred. Its taste combines the natural sweetness of shrimp and vegetables with the aromatic punch of cilantro and mint, balanced by a lively dipping sauce. Easy to customize and assemble, this dish is perfect for sharing and is enjoyed across all age groups. Poh Pia Sod not only tantalizes the palate with its fresh and lively flavors but also offers a wholesome option that aligns with modern healthy eating trends. Whether served as an appetizer, a light lunch, or part of a festive meal, this Thai classic adds a burst of color and nutrition to your plate.
วัตถุดิบ(สำหรับ 2 fresh rolls per person)
- 4 sheets Rice paper wrappers (Bánh tráng)
- 100g Cooked shrimp (peeled and sliced in half lengthwise)
- 50g Firm tofu (sliced into strips, optional for extra protein) - ไม่จำเป็น
- 1 small Carrot (julienned)
- 1 small Cucumber (julienned)
- 1/2 cup Fresh bean sprouts (thau ngawk)
- 1/4 cup Fresh mint leaves (bai saranae)
- 1/4 cup Fresh cilantro (bai pak chee)
- 2 large Lettuce leaves (torn in half)
- 3 tbsp Thai sweet chili sauce (for dipping)
- 2 tbsp Roasted peanuts (crushed, for garnish) - ไม่จำเป็น
วิธีทำ
- 1
Prepare all vegetables by washing and cutting them into thin julienne strips. Arrange all filling ingredients on a large plate for easy assembly.
5 minutes
Keep vegetables cold in the fridge until ready for extra crunch.
- 2
If using tofu, pan-sear strips in a nonstick pan with minimal oil until golden brown on all sides. Set aside to cool.
5 minutes
Drain tofu on paper towels to remove excess oil.
- 3
Fill a large shallow dish with warm water. Briefly dip one rice paper wrapper into the water for 5-10 seconds until just soft, then lay flat on a clean damp towel.
2 minutes
Do not over-soak rice paper or it will tear easily.
- 4
Layer half a lettuce leaf on the lower third of the wrapper. Add a small amount of carrots, cucumber, bean sprouts, mint, cilantro, and optional tofu. Top with 2-3 shrimp halves, cut side up.
3 minutes
Don’t overfill; less is more for tight rolling.
ทำไมเมนูนี้จึงดีต่อสุขภาพ
This dish is a healthy choice because it uses fresh, minimally processed ingredients and avoids frying. The abundance of raw vegetables boosts fiber and nutrient intake, supporting digestion and overall wellness. Lean shrimp and optional tofu make it suitable for muscle maintenance and weight management. The absence of heavy sauces and saturated fats further enhances its heart-healthy profile, making Poh Pia Sod an excellent meal for anyone seeking delicious, wholesome Thai food.
Poh Pia Sod is packed with fresh vegetables, lean shrimp, and herbs, providing a good dose of fiber, vitamins A and C, antioxidants, and lean protein. The use of rice paper keeps the fat content low compared to fried alternatives. Shrimp offers high-quality protein and vital minerals like selenium and iodine, while herbs like mint and cilantro add phytonutrients and anti-inflammatory compounds. With minimal added sugar and oil, it's a nutrient-dense, low-calorie option for balanced eating.
เคล็ดลับ
- 💡Prep all filling ingredients ahead for quick assembly.
- 💡Keep rice paper moist but not soaked to avoid tearing.
- 💡Customize the fillings with seasonal Thai vegetables and herbs for variety.
การเก็บรักษาและการเสิร์ฟ
Best eaten fresh, but can be stored covered with a damp towel in the refrigerator for up to 4 hours. Do not freeze. Keep dipping sauce separate until ready to serve.
เหมาะสำหรับเสิร์ฟ: Breakfast or Lunch
ข้อมูลโภชนาการ
| สารอาหาร | ต่อ 100 กรัม |
|---|---|
| พลังงาน | 85.0 kcal |
| โปรตีน | 4.0 g |
| คาร์โบไฮเดรต | 14.0 g |
| ไขมันทั้งหมด | 1.0 g |
| ไฟเบอร์ | 1.0 g |
