Bulanglang

Bulanglang Recipe from the Philippines with Milkfish and Vegetables

Region / culture: Philippines | Preparation time: 20 minutes | Cooking time: 20 minutes | Servings: 4

Introduction

Bulanglang is a traditional Filipino vegetable stew that is both nutritious and delicious. This dish is made with a variety of vegetables and often includes fish or shrimp for added flavor. It is a popular comfort food in the Philippines and is often served with steamed rice.

History

Bulanglang has been a staple in Filipino cuisine for generations. It is believed to have originated in the rural areas of the Philippines, where fresh vegetables and seafood were abundant. The dish has evolved over time, with different regions adding their own unique twist to the recipe. Today, bulanglang is enjoyed by many Filipinos as a healthy and flavorful meal.

Ingredients

1 medium bangus (milkfish)
2 cups water
1 tsp salt
2 cups squash, cut into 1-inch cubes
1 clove garlic, minced
1 cup green beans, diagonally halved
0.5 cup cooking oil
1 small ampalaya (bitter melon), seeded and cut into 1.5-inch lengths
1 small onion, thinly sliced
1 medium tomato, thinly sliced
3 to 4 tbsp bagoong
2 cups spinach

How to prepare

Scale and clean the fish, then slice it into 4 to 6 pieces.
Sprinkle the fish with salt and fry it in hot oil until it turns brown on all sides.
Set the fish aside.
Pour off all but 2 tbsp of oil in the skillet.
Sautè the garlic, onions, and tomato in the oil.
Add the bagoong and water.
Let it come to a boil.
Add the fish, squash, green beans, and ampalaya in that order.
Cover the skillet.
Lower the heat to moderate and cook for 6 to 8 minutes, or until the vegetables are done.
Add the spinach.
Remove the skillet from the heat, cover it, and let it stand for about 5 minutes before serving.

Variations

You can add other vegetables like eggplant, okra, or string beans to the dish.
For a meatier version, you can use pork or chicken instead of fish.
You can also add coconut milk for a creamier texture.

Cooking Tips & Tricks

Make sure to use fresh vegetables for the best flavor and texture.

- Be careful not to overcook the vegetables, as they should be slightly crisp.

- Adjust the amount of bagoong (fermented shrimp paste) to suit your taste preferences.

- You can also add other seafood like shrimp or crabs for a different variation of the dish.

Serving Suggestions

Bulanglang is best served hot with steamed rice on the side. You can also enjoy it with a side of fish sauce or calamansi for added flavor.

Cooking Techniques

The key to making a delicious bulanglang is to cook the vegetables just right. Make sure not to overcook them, as they should be slightly crisp and retain their vibrant colors.

Ingredient Substitutions

If you cannot find bagoong, you can substitute it with fish sauce or soy sauce for a different flavor profile.

Make Ahead Tips

You can prepare the vegetables ahead of time and store them in the refrigerator until ready to cook. This will save you time on busy weeknights.

Presentation Ideas

Serve bulanglang in a large bowl and garnish with chopped spring onions or cilantro for a pop of color. You can also serve it in individual bowls for a more elegant presentation.

Pairing Recommendations

Bulanglang pairs well with steamed rice and a side of grilled fish or shrimp. You can also enjoy it with a cold glass of calamansi juice or iced tea.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, simply place the stew in a saucepan and heat over low heat until warmed through.

Nutrition Information

Calories per serving

Calories: 250 per serving

Carbohydrates

Carbohydrates: 15g per serving

Fats

Total Fat: 10g per serving

Saturated Fat: 2g per serving

Proteins

Protein: 20g per serving

Vitamins and minerals

Bulanglang is rich in vitamins and minerals, including Vitamin A, Vitamin C, and potassium. The combination of vegetables and fish provides a well-rounded nutritional profile.

Alergens

Bulanglang may contain allergens such as fish and shrimp. If you have allergies to seafood, it is best to avoid this dish.

Summary

Bulanglang is a nutritious dish that is low in calories and high in vitamins and minerals. It is a great option for those looking to eat a healthy and balanced meal.

Summary

Bulanglang is a delicious and nutritious Filipino vegetable stew that is perfect for a hearty meal. With a variety of vegetables and fish, this dish is packed with flavor and vitamins. Enjoy it with steamed rice for a complete and satisfying meal.

How did I get this recipe?

The first time I saw this recipe, I was captivated by its flavors. It was a warm summer day, and I had been invited to a friend's house for a gathering. As I walked into the kitchen, the aroma of simmering vegetables and spices filled the air, making my mouth water. My friend's mother, a talented cook, was busy preparing a traditional Filipino dish called Bulanglang.

I watched in awe as she deftly chopped up fresh vegetables – squash, eggplant, green beans, and okra – and added them to a pot of boiling water. She then tossed in some shrimp, fish sauce, and a handful of fragrant herbs, including lemongrass and ginger. The broth was rich and fragrant, with a hint of sweetness from the vegetables.

As I sat down to enjoy my first taste of Bulanglang, I knew I had to learn how to make it myself. I begged my friend's mother for the recipe, and she graciously agreed to teach me.

Over the next few weeks, I spent hours in my own kitchen, experimenting with different combinations of vegetables and spices. I tried to recreate the flavors of that first delicious bowl of Bulanglang, tweaking the recipe until it was just right.

I discovered that the key to a perfect Bulanglang lies in the freshness of the ingredients. I made sure to use only the best quality vegetables and seafood, and to source herbs and spices from the local market. I learned to trust my instincts and adjust the seasoning to suit my own taste.

As I mastered the art of making Bulanglang, I began to understand the importance of passing down recipes from one generation to the next. I realized that each dish carries with it a story – of family, of tradition, of love. And so, I made it my mission to preserve the recipes that were handed down to me, and to share them with my own children and grandchildren.

Now, whenever I make Bulanglang for my family, I think back to that summer day when I first fell in love with its flavors. I remember the kindness of my friend's mother, who took the time to teach me her recipe. And I feel grateful for the opportunity to carry on this delicious tradition, and to create new memories with the ones I love.

In the end, it's not just about the food itself, but about the stories and memories that come with it. And so, as I sit down to enjoy a steaming bowl of Bulanglang with my family, I am reminded of the power of good food to bring people together, to create connections, and to keep traditions alive. And for that, I am truly grateful.