Gulay Ulam Ideas: Healthy and Delicious Vegetable Dishes

Gulay ulam, which translates to “vegetable dish” in English, is a staple in Filipino cuisine. These dishes are not only nutritious and budget-friendly, but they are also versatile and can be prepared in many different ways. In this article, we will discuss some gulay ulam ideas that are healthy, delicious, and easy to prepare.

Stir-fried Vegetables

Stir-frying is a popular cooking technique in Asian cuisine, and it’s a great way to cook vegetables quickly while retaining their nutrients and flavors. To make a simple stir-fried vegetable dish, you will need the following ingredients:

• 1 cup of mixed vegetables (such as broccoli, carrots, bell peppers, and mushrooms)
• 2 cloves of garlic, minced
• 1 onion, sliced
• 1 tbsp. of soy sauce
• 1 tsp. of cornstarch
• 1 tsp. of sugar
• Salt and pepper, to taste
• Cooking oil

Instructions:

1. Heat a wok or a large skillet over medium-high heat and add cooking oil.
2. Add minced garlic and sliced onion to the pan and sauté for 1-2 minutes.
3. Add the mixed vegetables and stir-fry for 2-3 minutes or until the vegetables are tender.
4. Mix soy sauce, cornstarch, sugar, salt, and pepper in a small bowl.
5. Pour the soy sauce mixture over the vegetables and stir-fry for another minute.
6. Serve hot with steamed rice.

Ginisang Ampalaya (Sauteed Bitter Melon)

Bitter melon, also known as ampalaya, is a nutritious vegetable that is high in antioxidants, vitamins, and minerals. Despite its bitter taste, it’s a popular ingredient in many Filipino dishes, including ginisang ampalaya. Here’s how to prepare this dish:

Ingredients:

• 2-3 bitter melons, sliced and deseeded
• 1 onion, chopped
• 3 cloves of garlic, minced
• 2 tomatoes, chopped
• 2 eggs, beaten
• 1 tbsp. of fish sauce (patis)
• Salt and pepper, to taste
• Cooking oil

Instructions:

1. Heat a large skillet over medium-high heat and add cooking oil.
2. Add chopped onion and minced garlic to the pan and sauté for 1-2 minutes.
3. Add sliced bitter melon and stir-fry for 2-3 minutes or until the bitter melon is slightly softened.
4. Add chopped tomatoes and stir-fry for another minute.
5. Pour beaten eggs over the vegetables and stir until the eggs are cooked.
6. Add fish sauce, salt, and pepper to taste.
7. Serve hot with steamed rice.

Adobong Kangkong (Sauteed Water Spinach in Adobo Sauce)

Kangkong, also known as water spinach or swamp cabbage, is a popular leafy vegetable in the Philippines. Adobong kangkong is a delicious and nutritious dish that is easy to prepare. Here’s how to make it:

Ingredients:

• 1 bunch of kangkong, washed and trimmed
• 1 onion, chopped
• 3 cloves of garlic, minced
• 2 tbsp. of soy sauce
• 2 tbsp. of vinegar
• 1 tsp. of sugar
• Salt and pepper, to taste
• Cooking oil

Instructions:

1. Heat a large skillet over medium-high heat and add cooking oil.
2. Add chopped onion and minced garlic to the pan and sauté for 1-2 minutes.
3. Add