Banana Sticky Rice Parcel
Makan Tengah Hari • Malaysia
How to Make Banana Sticky Rice Parcel (Traditional & Healthy Version)
Banana Sticky Rice Parcel, known locally as Pulut Pisang, is a beloved sweet treat in Malaysian cuisine, often enjoyed as a lunchtime snack or light meal. Pulut Pisang is a staple in the multicultural culinary landscape of Malaysia, drawing influences from Malay, Chinese, and Indian traditions. The dish features fragrant glutinous rice, sweet banana slices, and creamy santan (coconut milk), all wrapped tightly in aromatic pandan leaves and steamed to perfection. Pandan, a quintessential Malaysian ingredient, adds a unique floral aroma that distinguishes this dish from others. The combination of sticky rice and ripe local bananas delivers a comforting, hearty bite, ideal for vegetarians and those seeking a plant-based meal. The banana sticky rice parcel is not only a celebration of Malaysia’s local produce but also of its communal spirit, often prepared for family gatherings, festivals, or as a midday pick-me-up. Its natural sweetness and satisfying texture make it a favorite among both adults and children. Using wholesome, minimally processed ingredients, this healthy version of Pulut Pisang ensures you enjoy authentic flavors without excess calories, making it a smart choice for calorie-conscious Malaysians.
Bahan-bahan(untuk 1 parcel (approx. 120g))
- 1 cup Glutinous rice (pulut)
- 2 medium Ripe banana (pisang awak or pisang raja preferred)
- 1/2 cup Coconut milk (santan)
- 4 leaves Pandan leaves (daun pandan)
- 1/4 tsp Salt (garam)
- 1 tbsp Stevia or coconut sugar (gula kelapa (optional, for sweetness)) - pilihan
- 1 cup Water (air)
- 2 large Banana leaf (daun pisang, for wrapping)
Arahan
- 1
Rinse glutinous rice thoroughly. Soak in water for at least 4 hours or overnight to soften.
5 minutes
Soaking ensures a soft, sticky texture and faster cooking.
- 2
Drain rice. Mix with salt and santan, then add pandan leaves. Steam for 15 minutes until rice is half-cooked.
15 minutes
Layer pandan leaves under rice for extra aroma.
- 3
Slice bananas lengthwise. Set aside.
2 minutes
Use ripe, sweet pisang awak for best flavor.
- 4
Lay banana leaf flat, place a portion of sticky rice, top with banana slice. Add a sprinkle of stevia or coconut sugar if desired.
3 minutes
Ensure banana leaf is supple; briefly steam or toast if stiff.
Kenapa hidangan ini sihat
This dish is a healthy lunch option because it uses plant-based, minimally processed ingredients and avoids deep-frying. Steaming preserves nutrients and reduces unhealthy fats. Bananas and glutinous rice keep you full longer, assisting in weight management. Using coconut milk instead of dairy and natural sweeteners makes it suitable for those watching their cholesterol and sugar intake. The fiber and vitamins from bananas aid in digestion and overall wellness, making Pulut Pisang a smart choice for health-conscious Malaysians.
Banana Sticky Rice Parcel provides a balanced source of carbohydrates from glutinous rice and natural sugars from bananas, making it ideal for sustained energy. Santan (coconut milk) adds healthy fats, while pandan and banana leaves offer antioxidants and micronutrients. The use of stevia or coconut sugar keeps added sugars minimal. Bananas supply potassium, vitamin B6, and dietary fiber, supporting digestive health and heart function. This vegetarian dish is naturally gluten-free and can be adapted for vegan diets.
Petua
- 💡Tip 1: Use the freshest pandan and banana leaves for maximum aroma and pliability.
- 💡Tip 2: Soak glutinous rice overnight for the smoothest texture.
- 💡Tip 3: For extra fragrance, add a few drops of natural pandan extract to the rice before steaming.
Penyimpanan & hidangan
Store wrapped parcels in an airtight container in the refrigerator for up to 2 days. Re-steam or microwave before serving for best texture.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 190.0 kcal |
