Bean Sprouts Stir Fry
Makan Tengah Hari • Malaysia
How to Make Bean Sprouts Stir Fry (Traditional & Healthy Version)
Bean Sprouts Stir Fry, known locally as 'Tumis Taugeh', is a staple lunch dish in Malaysian Indian households, celebrated for its simplicity, fresh flavors, and nutritional value. This vegetarian recipe highlights the multicultural tapestry of Malaysia, blending Indian-style spices with locally sourced ingredients such as taugeh (bean sprouts), daun kari (curry leaves), and cili merah (red chili). The dish is commonly enjoyed in urban centers like Penang and Kuala Lumpur, where Indian communities have enriched Malaysian cuisine with vibrant spices and wholesome recipes. The stir fry features crisp bean sprouts tossed with aromatic spices, garlic, and a touch of turmeric, bringing out a mild heat and earthy undertones. It is often served as a side dish or paired with steamed rice, making it a perfect lunch option for those seeking a light yet satisfying meal. The use of pandan and lemongrass, along with a squeeze of lime, gives this dish a uniquely Malaysian aroma and flavor profile. Bean Sprouts Stir Fry is a testament to Malaysia's diverse culinary heritage, offering a healthy, plant-based meal that fits seamlessly into calorie-conscious diets.
Bahan-bahan(untuk 1 plate (approx. 200g stir fry))
- 2 cups Bean sprouts (taugeh) (fresh, washed and drained)
- 1 Red chili (cili merah) (sliced thin)
- 2 cloves Garlic (bawang putih) (minced)
- 1/2 Onion (bawang besar) (finely chopped)
- 8 leaves Curry leaves (daun kari) (fresh)
- 1 stalk Lemongrass (serai) (bruised) - pilihan
- 1/2 tsp Turmeric powder (serbuk kunyit) (for color and flavor)
- 1 tbsp Soy sauce (low sodium preferred)
- 1 leaf Pandan leaf (daun pandan) (tied in a knot) - pilihan
- 1 tbsp Vegetable oil (can use sunflower or canola)
- 1/4 tsp Salt (to taste)
- 1/2 Lime (for garnish) - pilihan
Arahan
- 1
Heat vegetable oil in a wok over medium heat. Add minced garlic and chopped onion, sauté until fragrant and slightly golden.
5 minutes
Use a non-stick wok to minimize oil usage and maintain crispness.
- 2
Add curry leaves and lemongrass stalk. Stir for another minute until the aroma is released.
2 minutes
Bruise the lemongrass to enhance its flavor extraction.
- 3
Sprinkle turmeric powder and stir quickly to coat the aromatics evenly.
1 minute
Turmeric adds color and antioxidants; don't overcook to avoid bitterness.
- 4
Add sliced red chili and pandan leaf, sauté lightly to infuse the oil.
2 minutes
Remove pandan before serving to avoid bitterness.
Kenapa hidangan ini sihat
This dish is a healthy lunch choice because it is naturally low in calories, high in fiber, and rich in vitamins and minerals. The use of minimal oil, fresh vegetables, and aromatic herbs ensures maximum nutrition without unnecessary fats. It's vegetarian and easily adaptable to vegan, diabetic, and weight loss diets, making it suitable for a wide range of health goals.
Bean Sprouts Stir Fry is packed with nutrients, offering a good source of plant-based protein, dietary fiber, and vitamins such as vitamin C, folate, and K. The bean sprouts are low in calories and fat, making them ideal for weight management. Garlic and onion provide antioxidants, while turmeric offers anti-inflammatory properties. Curry leaves and lemongrass add micronutrients like iron and manganese, supporting overall wellness.
Petua
- 💡Tip 1: Always use fresh taugeh for the best crunch and flavor.
- 💡Tip 2: Add lemongrass and pandan only for a brief moment to avoid overpowering the dish.
- 💡Tip 3: Stir fry on high heat to keep vegetables crisp and vibrant.
Penyimpanan & hidangan
Store leftovers in an airtight container in the fridge for up to 2 days. Reheat quickly in a wok to restore texture. Avoid freezing as the bean sprouts may lose their crispness.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 80.0 kcal |
