Beef Nihari
Makan Tengah Hari • Malaysia
How to Make Vegetarian Nihari (Traditional & Healthy Version)
Nihari is a beloved slow-cooked stew that has made its way into Malaysian multicultural cuisine, celebrated for its deep, aromatic spices and comforting warmth. Traditionally prepared with meat, this healthy vegetarian Nihari recipe captures all the rich, authentic flavours using plant-based protein sources and local Malaysian ingredients like santan (coconut milk), daun pandan, and fresh herba. In Malaysia, Nihari is often enjoyed by our North Indian and Pakistani communities, especially during festive gatherings or as a special weekend treat. This vegetarian adaptation pays homage to Malaysian tastes and dietary preferences, offering a lighter, more nutritious alternative without sacrificing the complex layers of spices that make Nihari such a unique dish. The medley of rempah (spices), ginger, garlic, and lemongrass infuses hearty vegetables and legumes with an irresistible aroma, making this dish a favourite for both vegetarians and those seeking to reduce their meat intake. Served with wholemeal roti or brown rice, this Malaysian-style Nihari is a wholesome choice for lunch, bringing together the warmth of tradition and the freshness of local produce.
Bahan-bahan(untuk 1 medium bowl with roti or brown rice)
- 150g Tempeh (fermented soybean cake)
- 1 cup Chickpeas (canned or boiled, known as kacang kuda)
- 1/2 cup Santan (coconut milk) (light version)
- 1 large Onion (finely sliced)
- 2 inches Ginger (grated, halia)
- 4 cloves Garlic (minced, bawang putih)
- 1 stalk Lemongrass (bruised, serai)
- 1 leaf Daun pandan (tied into a knot) - pilihan
- 1 tbsp Coriander powder (serbuk ketumbar)
- 1 tsp Cumin powder (serbuk jintan putih)
- 1/2 tsp Chilli powder (adjust to taste) - pilihan
- 1 tsp Garam masala (optional for extra aroma) - pilihan
- to taste Salt
- 1/2 tsp Black pepper
- 2 cups Water
- 1 tbsp Cooking oil (can use canola or sunflower oil)
- 2 tbsp Fresh coriander leaves (for garnish) - pilihan
- 2 Lime wedges (for serving) - pilihan
Arahan
- 1
Heat oil in a large pot on medium heat. Add sliced onions and sauté until golden brown and caramelised.
5 minutes
Ensure onions are well browned for deeper flavour.
- 2
Add grated ginger, minced garlic, and bruised serai (lemongrass). Stir until aromatic.
2 minutes
Crush lemongrass with the back of your knife to release its fragrance.
- 3
Add coriander powder, cumin powder, black pepper, chilli powder, and garam masala (if using). Fry the rempah until fragrant.
2 minutes
Dry-fry the spices before adding liquid to enhance their natural oils.
- 4
Stir in tempeh cubes and chickpeas. Coat well with the spice base. Cook for 2 minutes.
2 minutes
Tempeh adds protein and soaks up the flavours beautifully.
Kenapa hidangan ini sihat
This dish is a healthy choice because it replaces traditional red meat with high-protein, high-fibre tempeh and chickpeas, reducing saturated fat and cholesterol. Using local Malaysian ingredients and light santan, it delivers authentic flavour while keeping calories in check. The inclusion of fresh herbs and spices provides essential micronutrients and supports digestion, making it suitable for most diet plans, including weight management and heart health.
This vegetarian Nihari is rich in plant-based protein from tempeh and chickpeas, offering an excellent source of dietary fibre, vitamins B and C, and essential minerals such as iron and magnesium. The use of light santan (coconut milk) keeps saturated fat in check while providing a creamy mouthfeel. Fresh aromatics like ginger, garlic, and lemongrass not only add depth of flavour but also contribute antioxidants with anti-inflammatory properties. The balance of complex carbohydrates and healthy fats makes this dish a nutritious, well-rounded meal.
Petua
- 💡Tip 1: Use freshly ground spices for maximum aroma and depth.
- 💡Tip 2: Marinate tempeh in a bit of lime juice and salt for extra flavour.
- 💡Tip 3: Garnish with chopped spring onions or sliced red chillies for colour and crunch.
Penyimpanan & hidangan
Store leftovers in an airtight container in the fridge for up to 3 days. Flavours deepen overnight. Reheat gently on the stove, adding a splash of water if needed.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 350.0 kcal |
