If you’re looking for a delicious and healthy dish, Gaeng Liang (Mixed Vegetable Curry) is a fantastic choice! This flavorful recipe holds a special place in Thai cuisine. It’s not just any curry; it represents the creativity and heart of Thai cooking, filled with vibrant colors and a mix of fresh vegetables.
Traditionally made in Thai households, Gaeng Liang has been enjoyed for generations. The dish is often associated with the rainy season when vegetables are abundant, making it a lovely way to celebrate nature’s bounty. This recipe is particularly popular among those who want to eat healthily without sacrificing flavor.
With its rich taste and variety of vegetables, Gaeng Liang is loved by both children and adults. It’s easy to make, making it perfect for family dinners or casual gatherings. Let’s dive into this wonderful recipe!
Ingredients
| Ingredient | Quantity |
|---|---|
| Vegetable oil | 2 tablespoons |
| Chopped garlic | 3 cloves |
| Curry paste (Thai green or red) | 2 tablespoons |
| Water or vegetable broth | 2 cups |
| Mixed vegetables (like beans, carrots, and zucchini) | 3 cups |
| Fresh herbs (like Thai basil or cilantro) | 1/4 cup, chopped |
| Fish sauce (or soy sauce for a vegan option) | 1 tablespoon |
| Chili (for heat, optional) | 1 finely chopped |
Note: You can substitute the mixed vegetables with any seasonal veggies you like, such as bell peppers, broccoli, or eggplant!
Step-by-Step Instructions
- Prepare the Ingredients: Wash and chop all the vegetables into bite-sized pieces. Make sure to have everything ready before you start cooking!
- Heat the Oil: In a large pot, heat the vegetable oil over medium heat.
- Sauté Garlic: Add the chopped garlic and sauté it for about 1 minute until it becomes fragrant.
- Add Curry Paste: Stir in the curry paste and cook for another 2 minutes. This helps release the flavors!
- Add Liquid: Pour in the water or vegetable broth. Bring it to a boil.
- Add Vegetables: Once boiling, add your mixed vegetables. Let them cook for about 5-7 minutes, or until they are tender.
- Season: Stir in the fish sauce (or soy sauce) and chili if you’re using it. Taste and adjust the seasoning if needed.
- Add Fresh Herbs: Just before serving, mix in the chopped fresh herbs for a burst of flavor!
- Serve: Enjoy your Gaeng Liang hot, with rice or on its own!
Nutritional Information
| Nutrient | Amount | Daily Value (%) |
|---|---|---|
| Calories | 150 | 8% |
| Protein | 3g | 6% |
| Carbohydrates | 20g | 7% |
| Fats | 7g | 11% |
| Fiber | 4g | 16% |
| Sodium | 300mg | 13% |
Tips and Tricks
- Customize Your Veggies: Feel free to swap out the vegetables in this recipe based on your preferences or what’s in season.
- Make It Spicy: If you love heat, add more chili or a pinch of cayenne pepper while cooking!
- Perfect Rice Pairing: Serve Gaeng Liang with jasmine rice to soak up all the delicious sauce.
- Avoid Overcooking: Be careful not to overcook the vegetables; they should be tender yet crisp.
FAQs
What is Gaeng Liang?
Gaeng Liang is a traditional Thai mixed vegetable curry known for its vibrant flavors and health benefits. It uses fresh herbs and vegetables to create a nutritious meal.
Can I make it vegan?
Absolutely! Just replace fish sauce with soy sauce or a similar vegan alternative to keep it plant-based.
What kind of vegetables can I use?
You can use any vegetables you like or have at home! Good options include bell peppers, broccoli, and snap peas.
Is the curry spicy?
The spice level can be adjusted based on your preference. You can add more chili for extra heat or leave it out entirely.
How do I store leftovers?
Store leftover Gaeng Liang in an airtight container in the refrigerator for up to 3 days. Reheat before serving.
Can I freeze Gaeng Liang?
Yes! You can freeze it for up to a month. Just make sure it’s in a sealed container to prevent freezer burn.
What can I serve with Gaeng Liang?
This curry pairs wonderfully with jasmine rice, brown rice, or even quinoa for a healthy twist.
How long does it take to prepare?
The total preparation and cooking time is about 30 minutes, making it a quick and easy meal!
Can I add protein to the dish?
Definitely! You can add tofu, chicken, or shrimp for extra protein. Just cook it before adding the curry paste.
Is this dish healthy?
Yes! Gaeng Liang is packed with nutrients, low in calories, and rich in fiber from the vegetables.
What is the best way to season it?
Start with fish sauce, and adjust based on taste. Fresh herbs add a great flavor boost!
Conclusion
Gaeng Liang is not just a dish; it’s a celebration of Thai culture and its love for fresh, healthy ingredients. With its easy preparation and delightful flavors, it’s sure to become a favorite at your dinner table. Try making it today and bring a taste of Thailand to your home!
