Recipes · Thai · Stews
Kaeng Khae (Northern Vegetable Stew)
One serving has 248 kcal and 30 g protein, and at least a fifth of a woman's daily need of pyridoxine (76%), niacin (63%), selenium (60%), vitamin K (58%), manganese (53%) and phosphorus (46%). Ready in 45 minutes.
- Preparation: 15 min
- Cooking: 30 min
- Makes: 1 serving (620 g)
- Difficulty: Medium
- Diets: Dairy-free
- Contains: fish, gluten, poultry, shellfish
Ingredients
- 130 g Chicken thighs, boneless, skinless, raw
- 300 g Water
- 6 g Chilies, dried red
- 15 g Shallots, raw
- 8 g Garlic, raw
- 5 g Oyster sauce
- 8 g Fish sauce
- 40 g Eggplant, raw
- 40 g Green beans, raw
- 30 g Bamboo shoots, canned
- 30 g Cabbage, green, raw
- 8 g Lemongrass, raw
Method
- Pound the dried chili, shallot, garlic and lemongrass with the oyster sauce, a shrimp paste stand-in, into a rough paste.
- Bring the water to a boil, stir in the paste, and simmer 5 minutes until fragrant.
- Add the chicken and simmer 12-15 minutes until cooked through (74 °C/165 °F).
- Add the eggplant, green beans, bamboo shoot and cabbage and simmer 8-10 minutes until the vegetables are tender.
- Season with the fish sauce and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 248 kcal | 12% |
| Carbohydrates | 20.1 g | |
| Water | 560 mL | |
| Fiber | 5.8 g | 20% |
| Protein | 29.7 g | 62% |
| Tryptophan | 0.33 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.4 g | |
| Lysine | 2.6 g | |
| Methionine | 0.77 g | |
| Cystine | 0.33 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 1 g | |
| Valine | 1.4 g | |
| Histidine | 0.83 g | |
| Fat | 6.1 g | |
| Monounsaturated | 2 g | |
| Polyunsaturated | 1.6 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.3 g | |
| Saturated | 1.6 g | |
| Trans-Fats | 0.03 g | |
| Cholesterol | 122 mg | |
| Calcium | 83.9 mg | 8% |
| Copper | 0.29 mg | 32% |
| Iron | 3.2 mg | 18% |
| Magnesium | 82.7 mg | 27% |
| Manganese | 0.96 mg | 53% |
| Phosphorus | 321 mg | 46% |
| Potassium | 844 mg | 18% |
| Selenium | 32.9 µg | 60% |
| Sodium | 920 mg | |
| Zinc | 2.9 mg | 36% |
| Thiamin (vitamin B1) | 0.23 mg | 21% |
| Riboflavin (vitamin B2) | 0.44 mg | 40% |
| Niacin (vitamin B3) | 8.8 mg | 63% |
| Pantothenic acid (vitamin B5) | 0.46 mg | 9% |
| Pyridoxine (vitamin B6) | 0.99 mg | 76% |
| Folate (vitamin B9) | 60.2 µg | 15% |
| Cobalamin (vitamin B12) | 0.85 µg | 35% |
| Choline | 91.6 mg | 22% |
| Vitamin A | 105 µg | 15% |
| Vitamin C | 22.9 mg | 31% |
| Vitamin D (D2 + D3) | 1.3 IU | 0% |
| Vitamin E | 0.95 mg | 6% |
| Vitamin K | 51.9 µg | 58% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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