Bean Sprouts
Makan Tengah Hari • Malaysia
How to Make Tumis Taugeh (Traditional & Healthy Version)
Tumis Taugeh, or stir-fried bean sprouts, is a beloved Malaysian vegetarian dish that showcases the freshness and crunch of taugeh (bean sprouts). This recipe is commonly found in homes and hawker stalls across Malaysia, reflecting the multicultural influences of Malay, Chinese, and Indian cuisines. The simplicity of the dish allows local ingredients like cili merah (red chili), bawang putih (garlic), and daun bawang (spring onion) to shine, while touches of soy sauce and sesame oil give it a subtle umami depth. Tumis Taugeh is often served as a light lunch or side dish, especially during hot Malaysian afternoons when something refreshing is desired. Its quick cooking time preserves the crisp texture and nutritional value of the bean sprouts, making it a favorite among health-conscious Malaysians. The dish pairs beautifully with rice or as part of a vegetarian meal, offering both flavor and nutrition without heaviness. Easy to prepare, Tumis Taugeh is a great introduction to Malaysian multicultural cuisine, highlighting the use of fresh, local produce. Not only does Tumis Taugeh offer a delightful crunch and aromatic flavors, but it also provides a canvas for creative additions such as tofu, tempeh, or even a sprinkle of toasted sesame seeds. Its versatility and health benefits make it a staple for those wanting to enjoy an authentic taste of Malaysia while keeping meals light and nutritious.
Bahan-bahan(untuk 1 plate, typically served with steamed rice)
- 2 cups Bean sprouts (taugeh) (fresh Malaysian taugeh)
- 2 cloves Garlic (bawang putih) (finely sliced)
- 1 Red chili (cili merah) (sliced thinly)
- 1 stalk Spring onion (daun bawang) (chopped)
- 2 teaspoons Light soy sauce (for seasoning)
- 1 teaspoon Sesame oil (for aroma)
- 1 small leaf Pandan leaf (optional, tied into a knot) - pilihan
- 1/4 teaspoon Salt (to taste)
- 1/8 teaspoon White pepper (to taste)
- 1 tablespoon Cooking oil (preferably canola or sunflower)
Arahan
- 1
Rinse bean sprouts thoroughly under cold water. Drain well to ensure crisp texture.
5 minutes
Fresh taugeh is best – avoid soaking too long to maintain crunch.
- 2
Heat oil in a wok or large pan over medium heat. Add pandan leaf (if using) for extra fragrance.
3 minutes
Use a wide pan for even stir-frying.
- 3
Sauté garlic and red chili until fragrant but not browned.
2 minutes
Keep flame moderate to prevent burning garlic.
- 4
Add bean sprouts and stir-fry quickly. Toss for 1-2 minutes until just tender.
2 minutes
Do not overcook – taugeh should remain crisp.
Kenapa hidangan ini sihat
Tumis Taugeh is an excellent choice for a healthy lunch because it is low in fat and rich in fiber, which aids digestion and helps control blood sugar. The use of local, fresh vegetables ensures maximum nutrient retention and flavor. The quick cooking method preserves vitamins and minerals, making this dish ideal for those seeking nutritious, balanced meals without excess calories.
Bean sprouts are low in calories, high in fiber, and provide a good source of plant-based protein, vitamins C and K, folate, and minerals such as iron and magnesium. The inclusion of garlic and chili adds antioxidants and boosts immunity. Using minimal oil and fresh produce keeps the dish heart-healthy and suitable for weight management. It is naturally gluten-free and dairy-free, making it suitable for various dietary needs.
Petua
- 💡Tip 1: Use freshly harvested taugeh for maximum crunch.
- 💡Tip 2: Add pandan leaf for a subtle, authentic Malaysian aroma.
- 💡Tip 3: Stir-fry quickly at high heat to preserve nutrients and texture.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan to maintain texture; avoid microwaving to prevent sogginess.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 30.0 kcal |
