Pad Thai is one of the best-known dishes in Thai cuisine. This is a recipe for stir-fried rice noodles with a sweet and sour sauce and a variety of vegetables, proteins and nuts. This version uses tofu and bean sprouts to make it vegan, and it's served with roasted peanuts and lime wedges for a touch of extra flavor. It is an easy dish to prepare and full of exotic flavors that will transport you directly to Thailand.
Pad Thai Recipe
Pad Thai is a dish in Thai cuisine that generally consists of rice noodles stir-fried with ingredients such as shrimp, chicken, tofu, eggs, bean sprouts, peanuts, cilantro, and fish sauce. Although it is a delicious and popular dish, it is not considered particularly healthy due to its calorie content and moderate fat content.
4
Portions20
minute30
minute1200
kcalIngredients:
200 grams of Rice noodles
2 Tablespoons of Peanut oil
2 cloves chopped garlic
1/2 unit of Chopped onion
200 grams of Firm tofu cut into small cubes
2 unit of Eggs
1 Cup of soybean sprouts
2 units of Chopped chives
1/4 Cup of Roasted and chopped peanuts
1 unit of Lime in wedges
Pad Thai Sauce (ingredients below)
- For the sauce
2 Tablespoons of Fish sauce
2 Tablespoons of soja souce
2 Tablespoons of Tamarind
2 Tablespoons of Brown sugar
1/4 teaspoons of Paprika powder
Instructions
- Soak the rice noodles in hot water for 10-15 minutes until tender. Drain and reserve.
- Prepare the Pad Thai sauce by mixing all the ingredients in a small bowl. Reserve.
- In a large skillet or wok, heat the peanut oil over medium-high heat. Add the garlic and onion and sauté for 1-2 minutes.
- Add the tofu and sauté for 2-3 minutes until golden.
- Push everything to one side of the pan and add the eggs. Scramble the eggs until they are cooked.
- Add the rice noodles and Pad Thai sauce to the pan and mix well.
- Add the bean sprouts and onion and mix well. Sauté for 1-2 minutes until soft.
- Serve hot with chopped peanuts and lime wedges to squeeze over the top.
Tips
- Prepare all the ingredients in advance: Cut the vegetables, marinate the meat or tofu, and have the ingredients ready before you start cooking. Pad Thai cooks quickly, so it's important to have everything on hand.
- Use good quality rice noodles: Rice noodles are the base of Pad Thai, so choose good quality ones and follow the cooking instructions on the package. Do not overcook them to avoid them becoming soft and sticky.
- Cook on high heat: To obtain that characteristic smoky flavor and well-sautéed ingredients, cook on high heat. This helps keep ingredients crisp and develop more intense flavors.
- Don't overdo the fish sauce: Fish sauce is a key ingredient in Pad Thai, but it can be quite salty. Add only the amount needed for flavor, and adjust to your personal taste.
- Add the ingredients in the correct order: Start by stir-frying the meat, tofu, or shrimp, followed by the vegetables and rice noodles. Add the beaten eggs and stir quickly so they cook in threads. Finally, add the bean sprouts and peanuts.
- Serve with fresh garnishes: Pad Thai is traditionally served with bean sprouts, fresh cilantro, lime wedges, and chopped peanuts. These garnishes add texture and flavor to the dish, so don't forget them.
- Experiment with your own variations: Feel free to customize your Pad Thai by adding your favorite toppings, like peppers, carrots, bamboo shoots, or even pineapple. Creativity is welcome!
Nutritional information
- Calories 300kcal
- Carbohydrates 40g
- Protein 12g
- Fat 15g
- Saturated fat: 5g
- Sodium: 800mg
- Fiber 5g
- Sugar 2 g
Pad Thai and health benefits
Pad Thai may have some health benefits, depending on how it is prepared and consumed:
- Protein source: Pad Thai may contain shrimp, chicken or tofu, which are lean protein sources. Protein is essential for tissue growth and repair, as well as for the proper functioning of the immune system.
- Carbohydrate sources: The rice noodles in Pad Thai are a source of carbohydrates, which provide energy to the body. The complex carbohydrates present in rice noodles may be a healthier option than refined carbohydrates.
- Vegetables: Some versions of Pad Thai include vegetables such as bean sprouts and cilantro, which add nutrients and fiber to the meal. Vegetables are rich in vitamins, minerals and antioxidants, which are beneficial for general health.
Despite these possible benefits, it is important to note that Pad Thai is usually cooked with oil and fish sauce, which can increase its calorie content and saturated fat content. Additionally, some places may add extra sugar to the sauce, which should be considered if you are on a low-sugar diet.
To enjoy Pad Thai in a healthier way, you can consider the following options:
- Opt for a vegetarian version or with tofu instead of meat or shrimp.
- Control the amount of oil used when cooking and choose healthier options such as olive oil or coconut oil.
- Control the amount of oil used when cooking and choose healthier options such as olive oil or coconut oil.
- Accompany your plate with a generous portion of vegetables to increase nutrient intake.
Remember that the key to healthy eating is moderation and variety. Although Pad Thai can be enjoyed occasionally as part of a balanced diet, it is important to complement it with other healthier and more nutritious options.
Enjoy Thai style!
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Image credit: freepik
