Bean Sprouts with Paneer
Makan Tengah Hari • Malaysia
How to Make Bean Sprouts with Paneer (Traditional & Healthy Version)
Bean Sprouts with Paneer is a vibrant vegetarian lunch dish with roots in Malaysia’s Indian community, blending local produce and spices for a nutritious meal. This recipe celebrates multicultural Malaysian cuisine, highlighting the freshness of taugeh (bean sprouts) and the creamy texture of paneer, a staple in Indian kitchens. The dish is lightly spiced with turmeric and cumin, and complemented by aromatics like daun pandan (pandan leaf) and serai (lemongrass), bringing together the best of local flavors. Malaysia’s Indian community has adapted classic paneer recipes to include local ingredients such as bean sprouts, making this meal both unique and authentically Malaysian. The combination of crunchy taugeh and soft paneer creates a delightful contrast in texture, while fresh coriander and a squeeze of limau nipis (lime) add a refreshing finish. With its simple preparation and wholesome ingredients, Bean Sprouts with Paneer is a great choice for a healthy, satisfying lunch in Malaysia, where vegetarian options are celebrated across cultures.
Bahan-bahan(untuk 1 medium plate (approx. 250g))
- 2 cups Bean sprouts (taugeh) (fresh and rinsed)
- 150g Paneer (cubed)
- 1 small Red onion (thinly sliced)
- 2 cloves Garlic (minced)
- 1 stalk Serai (lemongrass) (bruised)
- 1 leaf Daun pandan (pandan leaf) (knotted)
- 1/2 tsp Turmeric powder
- 1/2 tsp Cumin seeds
- 2 tbsp Fresh coriander leaves (chopped)
- 1/2 Limau nipis (lime) (juice only)
- 1 tbsp Olive oil (or canola oil)
- 1/2 tsp Salt (to taste)
- 1/4 tsp Black pepper (freshly ground) - pilihan
Arahan
- 1
Heat olive oil in a non-stick pan over medium heat. Add cumin seeds and let them sizzle for 1 minute.
2 minutes
Allow cumin to release its aroma before adding other ingredients.
- 2
Add sliced red onion, minced garlic, bruised serai, and pandan leaf. Sauté until onions are translucent.
3 minutes
Keep stirring to prevent burning and enhance flavor.
- 3
Add turmeric powder and stir to coat the aromatics evenly.
1 minute
Turmeric adds color and boosts anti-inflammatory benefits.
- 4
Gently add cubed paneer and sauté for 3-4 minutes until lightly golden.
4 minutes
Avoid over-stirring to keep paneer cubes intact.
Kenapa hidangan ini sihat
Bean Sprouts with Paneer is a health-conscious Malaysian recipe, ideal for vegetarian diets and those seeking balanced nutrition. Its low-calorie, high-protein profile supports weight management and muscle maintenance. Bean sprouts are naturally low in carbs and fat, and the use of fresh herbs and spices enhances flavor without adding extra calories. The dish is suitable for lunch and fits well into a healthy eating plan.
This dish is packed with plant-based protein from paneer and vitamin-rich taugeh (bean sprouts), which are high in folate, vitamin C, and fiber. The addition of turmeric offers antioxidants and anti-inflammatory properties, while lemongrass and pandan add micronutrients and fragrance. Using minimal oil and fresh ingredients ensures a lower fat content, making it suitable for calorie-conscious diets. Paneer provides calcium and phosphorus essential for bone health.
Petua
- 💡Tip 1: Use fresh taugeh for best crunch and flavor.
- 💡Tip 2: Paneer can be lightly pan-fried beforehand for extra texture.
- 💡Tip 3: Add a splash of santan (coconut milk) for a creamier version.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently to maintain the crunch of bean sprouts. Avoid freezing, as taugeh loses texture.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 150.0 kcal |
