vijf gezonde Thaise gerechten

De Thaise keuken staat bekend om zijn smaakvolle gerechten die vaak verse ingrediënten, kruiden en specerijen bevatten.

Hier zijn vijf gezonde Thaise gerechten:

  1. Tom Yum Soep:

    • Tom Yum-soep is een heerlijke Thaise soep die bekend staat om zijn pittige en zure smaak. Hier is een basisrecept voor het maken van Tom Yum-soep met garnalen, maar je kunt ook kiezen voor kip, tofu of andere eiwitbronnen:

      Ingrediënten:

      • 4 kopjes kippenbouillon (of groentebouillon voor een vegetarische versie)
      • 200 gram garnalen (of eiwit naar keuze)
      • 200 gram champignons, in plakjes gesneden
      • 2-3 stengels citroengras, gekneusd en in stukken gesneden
      • 3-4 kaffir limoenblaadjes, in reepjes gescheurd
      • 3-4 plakjes galangal (of gember als substituut)
      • 3-4 chilipepers, fijngehakt (pas het aantal aan naar jouw pittigheid)
      • 3 eetlepels vissaus
      • 2 eetlepels limoensap
      • 1-2 theelepels suiker (optioneel, naar smaak)
      • Verse korianderblaadjes voor garnering

      Instructies:

      1. Breng de kippenbouillon aan de kook in een soeppan.

      2. Voeg de citroengrasstukken, kaffir limoenblaadjes en galangal (of gember) toe aan de bouillon. Laat het geheel ongeveer 5-10 minuten sudderen om de smaken vrij te geven.

      3. Voeg de champignons toe en laat ze zachtjes koken tot ze zacht zijn, meestal ongeveer 5 minuten.

      4. Voeg de garnalen toe (of je gekozen eiwit) en laat ze koken tot ze gaar zijn. Garnalen worden roze als ze gaar zijn, dit duurt meestal maar een paar minuten.

      5. Voeg de fijngehakte chilipepers, vissaus, limoensap en suiker (indien gewenst) toe aan de soep. Pas de hoeveelheid chilipepers, vissaus en suiker aan naar jouw smaak.

      6. Proef de soep en voeg meer limoensap, vissaus of suiker toe als dat nodig is om de gewenste balans van pittig, zuur en zoet te bereiken.

      7. Verwijder de citroengrasstukken, kaffir limoenblaadjes en galangal of gemberplakjes uit de soep als je dat wilt.

      8. Serveer de Tom Yum-soep in kommen, garneer met verse korianderblaadjes en geniet ervan terwijl het nog warm is.

      Dit basisrecept voor Tom Yum-soep is eenvoudig te volgen en resulteert in een smaakvolle en bevredigende soep. Je kunt variaties maken en aanpassingen doen op basis van je eigen smaakvoorkeuren.|

  2. Pad Thai:

    • Pad Thai is een heerlijk en populair Thais roerbakgerecht met rijstnoedels, ei, garnalen (of een andere eiwitbron) en een smaakvolle tamarindesaus. Hier is een basisrecept voor het maken van Pad Thai:

      Ingrediënten:

      Voor de tamarindesaus:

      • 3 eetlepels tamarindesaus (geconcentreerd)
      • 2 eetlepels vissaus
      • 2 eetlepels suiker
      • 1 eetlepel water

      Voor de Pad Thai:

      • 200 gram rijstnoedels (dik of dun, naar voorkeur)
      • 200 gram garnalen (of tofu of kip, naar keuze)
      • 2 eetlepels plantaardige olie
      • 3 teentjes knoflook, fijngehakt
      • 1 ei
      • 1 kopje taugé
      • 4 lente-uitjes, in stukjes gesneden
      • 2 eetlepels gehakte pinda’s
      • 1 limoen, in partjes gesneden
      • Chilipoeder (optioneel)
      • Verse koriander of basilicum voor garnering (optioneel)

      Instructies:

      1. Bereid de tamarindesaus door de tamarindesaus, vissaus, suiker en water te mengen. Roer goed tot de suiker is opgelost. Zet dit opzij.

      2. Kook de rijstnoedels volgens de aanwijzingen op de verpakking. Spoel de noedels af met koud water om het kookproces te stoppen, giet af en zet apart.

      3. Verhit de plantaardige olie in een wok of grote koekenpan op middelhoog vuur. Voeg de fijngehakte knoflook toe en bak het kort totdat het geurig is.

      4. Voeg de garnalen (of tofu of kip) toe en roerbak tot ze gaar zijn. Duw ze naar één kant van de pan.

      5. Breek het ei in de pan en roer het snel door terwijl het begint te stollen.

      6. Voeg de gekookte rijstnoedels toe aan de pan en giet de tamarindesaus over de noedels. Meng alles goed door elkaar.

      7. Voeg de taugé en de helft van de lente-uitjes toe. Roerbak gedurende een paar minuten tot de groenten knapperig zijn.

      8. Proef en pas de smaak aan door meer tamarindesaus, vissaus, suiker of chilipoeder toe te voegen, afhankelijk van je voorkeur.

      9. Serveer de Pad Thai op borden en garneer met gehakte pinda’s, overgebleven lente-uitjes en partjes limoen. Voeg eventueel wat verse koriander of basilicum toe voor extra smaak.

      10. Geniet van je huisgemaakte Pad Thai!

      Pad Thai is een veelzijdig gerecht en je kunt de ingrediënten en smaken aanpassen aan je eigen smaak. Experimenteer en maak het gerecht naar wens pittiger, zoeter of met extra groenten.

  3. Som Tum (Groene papajasalade):

    • Som Tum, of Groene Papajasalade, is een verfrissend Thais gerecht met een perfecte balans tussen pittig, zuur en zoet. Hier is een basisrecept om Som Tum te maken:

      Ingrediënten:

      • 1 groene onrijpe papaja (geschild en in dunne reepjes gesneden)
      • 2-3 teentjes knoflook
      • 2-3 verse groene chilipepers (pas de hoeveelheid aan naar jouw pittigheid)
      • 2-3 cherrytomaatjes (optioneel)
      • 2 eetlepels vissaus
      • 1-2 eetlepels limoensap
      • 1-2 theelepels suiker (naar smaak)
      • 2 eetlepels gehakte pinda’s
      • 1-2 eetlepels gedroogde garnalen (optioneel)
      • 2-3 eetlepels gedroogde chilipepers (optioneel, voor extra pit)
      • Verse korianderblaadjes (optioneel)

      Instructies:

      1. Begin met het maken van de dressing. In een vijzel, stamp de knoflook en groene chilipepers tot ze goed gemengd en fijngehakt zijn. Je kunt een vijzel en stamper gebruiken, maar als je die niet hebt, kun je ook een blender gebruiken.

      2. Voeg de vissaus, limoensap en suiker toe aan de vijzel of blender en meng alles goed door elkaar. Pas de smaak aan door meer vissaus, limoensap of suiker toe te voegen totdat je de gewenste balans van zout, zuur en zoet hebt bereikt.

      3. Voeg de gesneden groene papaja toe aan een grote kom.

      4. Giet de dressing over de papaja en meng alles goed, zodat de papaja gelijkmatig is bedekt met de smaakvolle dressing.

      5. Voeg de cherrytomaatjes (indien gebruikt), gehakte pinda’s en gedroogde garnalen (indien gebruikt) toe aan de salade en meng opnieuw.

      6. Proef de Som Tum en pas de smaken aan naar jouw voorkeur door meer dressing, suiker of limoensap toe te voegen.

      7. Garneer de salade met gehakte gedroogde chilipepers (als je van extra pittig houdt) en verse korianderblaadjes.

      8. Serveer de Som Tum onmiddellijk als een verfrissende en smaakvolle bijgerecht.

      Som Tum is een heerlijke salade die zowel pittig als verfrissend is. Het kan als bijgerecht worden geserveerd bij Thaise gerechten of als hoofdgerecht met extra eiwitbronnen zoals gegrilde kip of garnalen. Geniet van de levendige smaken van dit klassieke Thaise gerecht!

  4. Gai Pad Med Mamuang (Kip met cashewnoten):

    • Gai Pad Med Mamuang, ook bekend als Kip met Cashewnoten, is een smaakvol Thais roerbakgerecht met kip en cashewnoten. Hier is een basisrecept om dit gerecht te maken:

      Ingrediënten:

      • 300 gram kipfilet, in blokjes gesneden
      • 1/2 kopje ongezouten cashewnoten
      • 1 rode paprika, in reepjes gesneden
      • 1 ui, in dunne plakjes gesneden
      • 2 teentjes knoflook, fijngehakt
      • 2-3 eetlepels plantaardige olie
      • 2 lente-uitjes, in stukjes van 2 cm gesneden
      • 1 eetlepel sojasaus
      • 1 eetlepel oestersaus
      • 1 theelepel suiker
      • Chilipepers naar smaak (optioneel)
      • Verse korianderblaadjes voor garnering (optioneel)

      Instructies:

      1. Rooster de cashewnoten in een droge koekenpan op middelhoog vuur tot ze lichtbruin zijn. Haal ze uit de pan en zet ze opzij.

      2. Verhit de plantaardige olie in een wok of grote koekenpan op hoog vuur.

      3. Voeg de fijngehakte knoflook toe en roerbak gedurende ongeveer 30 seconden tot het geurig is.

      4. Voeg de in blokjes gesneden kip toe en roerbak tot deze gaar is en lichtbruin van buiten.

      5. Voeg de ui en rode paprika toe en roerbak nog een paar minuten tot de groenten zacht worden.

      6. Voeg de sojasaus, oestersaus en suiker toe. Meng alles goed en roerbak gedurende nog eens 2-3 minuten.

      7. Voeg de geroosterde cashewnoten en lente-uitjes toe. Meng alles goed door elkaar en roerbak nog 1-2 minuten.

      8. Proef het gerecht en pas de smaak aan door meer sojasaus, oestersaus of suiker toe te voegen, afhankelijk van je voorkeur.

      9. Als je van extra pit houdt, kun je fijngehakte chilipepers toevoegen.

      10. Garneer het gerecht met verse korianderblaadjes voor extra smaak.

      11. Serveer Gai Pad Med Mamuang met gestoomde jasmijnrijst.

      Dit gerecht is een heerlijke combinatie van kip, groenten, cashewnoten en smaakvolle sauzen. Je kunt de ingrediënten en smaken aanpassen aan je eigen voorkeur. Geniet van deze heerlijke Thaise favoriet!

  5. Gaeng Keow Wan Gai (Groene curry):

    • Gaeng Keow Wan Gai, of Groene Curry met Kip, is een klassiek Thais gerecht met een heerlijke combinatie van smaken en aroma’s. Hier is een basisrecept om dit gerecht te maken:

      Ingrediënten:

      Voor de groene currypasta:

      • 2-3 groene chilipepers (pas de hoeveelheid aan naar jouw gewenste pittigheid)
      • 2 teentjes knoflook
      • 1 sjalot
      • 1 stengel citroengras, alleen het witte deel, fijngehakt
      • 1 duimstukje galangal (of gember als vervanger), fijngehakt
      • 1 handvol verse korianderblaadjes en stengels
      • 1 theelepel korianderzaad
      • 1/2 theelepel komijnzaad
      • 1/2 theelepel garnalenpasta (optioneel)
      • 1 theelepel trassi (garnalenpasta)
      • 2-3 kaffir limoenblaadjes (optioneel)
      • Zeste van 1 limoen
      • 1 eetlepel vissaus

      Voor de curry:

      • 400 gram kipfilet, in blokjes gesneden
      • 2 eetlepels groene currypasta
      • 400 ml kokosmelk
      • 1 eetlepel plantaardige olie
      • 1 eetlepel vissaus
      • 1 theelepel suiker
      • 1 rode paprika, in reepjes gesneden
      • 1 courgette, in blokjes gesneden
      • Verse Thaise basilicumblaadjes of gewone basilicumblaadjes voor garnering

      Instructies:

      Voor de groene currypasta:

      1. Voeg alle ingrediënten voor de groene currypasta toe aan een blender of vijzel.

      2. Mix of maal de ingrediënten tot een gladde pasta ontstaat. Voeg indien nodig een klein beetje water toe om de pasta te helpen mengen.

      Voor de curry:

      1. Verhit de plantaardige olie in een wok of grote koekenpan op middelhoog vuur.

      2. Voeg de groene currypasta toe en roerbak gedurende 1-2 minuten tot de pasta geurig is.

      3. Voeg de kipblokjes toe en roerbak tot ze aan de buitenkant lichtbruin zijn.

      4. Giet de kokosmelk in de pan en roer goed.

      5. Voeg de vissaus en suiker toe en meng alles goed.

      6. Voeg de rode paprika en courgette toe en laat de curry zachtjes sudderen tot de groenten zacht zijn en de kip gaar is.

      7. Proef de curry en pas de smaak aan door meer vissaus of suiker toe te voegen naar jouw voorkeur.

      8. Serveer de Gaeng Keow Wan Gai in kommen, gegarneerd met verse basilicumblaadjes.

      9. Geniet van de smaakvolle groene curry met jasmijnrijst.

      Dit recept biedt een heerlijke groene curry met kip, maar je kunt de eiwitbron en groenten aanpassen aan je eigen smaak. Het is een smaakvol en aromatisch gerecht met een perfecte balans tussen pittig, zoet en hartig.

Deze gerechten kunnen worden aangepast aan persoonlijke voorkeuren en dieetwensen, en je kunt de ingrediënten en kruiden aanpassen aan de gewenste smaak. Als je de smaak van pittig eten niet gewend bent, kun je minder chilipepers toevoegen om het gerecht milder te maken. Thaise gerechten zijn doorgaans rijk aan groenten en eiwitten, wat bijdraagt aan een gezonde en evenwichtige maaltijd.

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