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Sup Daun Labu
Makan Tengah Hari • Malaysia
How to Make Asian Pumpkin Leaf Soup (Traditional & Healthy Version)
Asian Pumpkin Leaf Soup, known locally as 'Sup Daun Labu', is a beloved vegetarian dish in Malaysia, celebrated for its vibrant flavors and nourishing qualities. The soup is commonly prepared in Malaysian households, especially in rural areas where pumpkin leaves are abundant. Its roots trace back to the multicultural fabric of Malaysian cuisine, blending influences from Malay, Indian, and Chinese cooking traditions. The use of fresh daun labu (pumpkin leaf), aromatic lemongrass (serai), and pandan leaf infuses the soup with a distinctly Malaysian character. Perfect for lunch, this light yet satisfying soup features a medley of local vegetables, fragrant herbs, and a touch of santan (coconut milk) for creaminess. Its subtle sweetness and herbal undertones make it a comforting meal, especially during monsoon seasons or festive gatherings. Asian Pumpkin Leaf Soup is not only delicious but also health-conscious, making it an ideal choice for those tracking calories or seeking vegetarian options. The soup is naturally gluten-free, vegan-adaptable, and rich in fiber, vitamins, and minerals, offering a wholesome alternative to heavier meals.
Bahan-bahan(untuk 1 medium bowl per person)
- 2 cups Fresh pumpkin leaves (daun labu) (washed and sliced)
- 1 cup Pumpkin flesh (cubed)
- 1/2 cup Carrot (sliced)
- 1 small Onion (chopped)
- 2 cloves Garlic (minced)
- 1 stalk Lemongrass (serai) (bruised)
- 1 leaf Pandan leaf (tied into a knot)
- 3 cups Vegetable broth (low sodium)
- 1/4 cup Santan (coconut milk) (optional for creaminess) - pilihan
- 1/2 tsp Salt
- 1/4 tsp White pepper
Arahan
- 1
Wash and slice pumpkin leaves. Cube the pumpkin flesh and slice carrots. Prepare onion, garlic, lemongrass, and pandan leaf.
5 minutes
Use young pumpkin leaves for best texture and flavor.
- 2
Heat a pot on medium. Sauté onion and garlic until fragrant.
3 minutes
Do not brown the garlic; keep it aromatic.
- 3
Add pumpkin flesh, carrots, lemongrass, and pandan leaf. Stir for 2 minutes.
2 minutes
Bruise lemongrass to release more aroma.
- 4
Pour in vegetable broth. Bring to a gentle boil, then simmer for 10 minutes.
10 minutes
Simmer with lid slightly ajar to retain flavors.
Kenapa hidangan ini sihat
This dish is naturally low in calories and fat, especially if santan is omitted or used in moderation. The high fiber content promotes satiety and digestive health, while the variety of vegetables ensures a broad spectrum of micronutrients. Using fresh, local ingredients means minimal processing and no artificial additives. Asian Pumpkin Leaf Soup is a wholesome, filling meal that supports weight management and overall wellness.
Asian Pumpkin Leaf Soup is packed with fiber, vitamins A and C, and antioxidants from pumpkin leaves and vegetables. The addition of santan (coconut milk) gives a dose of healthy fats, while keeping the soup vegetarian and light. Pumpkin flesh provides beta-carotene, supporting eye health, and lemongrass offers anti-inflammatory properties. This soup is low in calories, cholesterol-free, and contains essential minerals such as potassium and magnesium, making it suitable for calorie-conscious diets.
Petua
- 💡Tip 1: Use young pumpkin leaves for a tender, less bitter soup.
- 💡Tip 2: Add santan only at the end to prevent separation.
- 💡Tip 3: Bruise lemongrass and tie pandan leaf to make removal easier after cooking.
Penyimpanan & hidangan
Store cooled soup in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove; avoid boiling to preserve the texture of the leaves.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 75.0 kcal |
