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Pumpkin and Water Leaf Soup
Minuman • Malaysia
How to Make Pumpkin and Water Leaf Soup (Traditional & Healthy Version)
Pumpkin and Water Leaf Soup is a cherished vegetarian dish in Malaysian cuisine, celebrated for its vibrant flavors and wholesome ingredients. This soup, known locally as 'Sup Labu dan Daun Bayam Air', draws from Malaysia's rich multicultural culinary heritage, blending indigenous produce like labu kuning (pumpkin) and daun bayam air (water leaf or spinach). The soup’s golden color and silky texture come from the pumpkin, while the water leaf adds a fresh, earthy dimension. Infused with aromatic local staples such as daun pandan (pandan leaf) and serai (lemongrass), this dish embodies the unique taste of Malaysia’s tropical gardens. Traditionally, this soup is enjoyed during family gatherings or as a comforting meal during festive seasons. Its light, nutritious profile makes it popular among health-conscious Malaysians and vegetarians alike. The subtle sweetness of pumpkin balances beautifully with the mild, grassy flavor of water leaf, while the addition of santan (coconut milk) provides a creamy, luxurious finish without overpowering the natural flavors. Whether served as a beverage-style soup or a light starter, Pumpkin and Water Leaf Soup offers a refreshing taste of Malaysian home cooking, perfect for those seeking a nutrient-rich, plant-based meal.
Bahan-bahan(untuk 1 medium bowl (about 350 ml) per serving)
- 200g Pumpkin (labu kuning) (peeled and diced)
- 1 cup Water leaf (daun bayam air) (roughly chopped)
- 1 small Onion (finely chopped)
- 2 cloves Garlic (minced)
- 1 stalk Serai (lemongrass) (bruised)
- 1 leaf Daun pandan (pandan leaf) (tied into a knot)
- 3 cups Vegetable broth (unsalted)
- 1/4 cup Santan (coconut milk) (light version)
- 1/2 tsp Salt (to taste)
- 1/4 tsp White pepper (to taste)
- 1 tsp Cooking oil (can use olive or sunflower)
Arahan
- 1
Heat oil in a pot. Sauté onion and garlic until fragrant.
5 minutes
Use low heat to avoid burning and preserve aromatic flavors.
- 2
Add lemongrass and pandan leaf. Stir for 1-2 minutes to release their aroma.
2 minutes
Bruising the lemongrass helps infuse the soup with deeper flavor.
- 3
Stir in diced pumpkin. Cook for 3 minutes.
3 minutes
Cut pumpkin evenly for uniform cooking and smooth texture.
- 4
Pour in vegetable broth and bring to a gentle boil.
2 minutes
Use unsalted broth for better control over sodium levels.
Kenapa hidangan ini sihat
This dish is naturally low in calories and fat, thanks to the use of fresh vegetables and light coconut milk. The absence of refined carbs and animal products makes it suitable for vegetarians and those watching their weight. With no gluten or dairy, it is gentle on the digestive system and fits clean eating principles, making it a smart choice for healthy meal planning.
Pumpkin and Water Leaf Soup is packed with vitamins A and C from the pumpkin, plus iron and fiber from water leaf. The light santan provides heart-healthy fats and a creamy texture without excessive calories. This soup is low in sodium and cholesterol, rich in antioxidants, and contains essential minerals like potassium and magnesium, making it ideal for supporting immune health and digestion.
Petua
- 💡Tip 1: Use local pumpkin varieties for authentic flavor and texture.
- 💡Tip 2: For extra aroma, add a few torn curry leaves during sautéing.
- 💡Tip 3: Always remove pandan and lemongrass before serving for a smooth mouthfeel.
Penyimpanan & hidangan
Store cooled soup in an airtight container in the refrigerator for up to 2 days. Reheat gently, avoiding boiling after adding santan. Do not freeze, as texture may change.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 70.0 kcal |
