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Black Bean Spring Roll
Makan Tengah Hari • Malaysia
How to Make Black Bean Spring Roll (Traditional & Healthy Version)
Black Bean Spring Roll is a cherished Malaysian lunch dish that beautifully reflects the country’s multicultural culinary heritage. Combining wholesome black beans with fresh local vegetables, this vegetarian spring roll is both hearty and nutritious. Its roots can be traced to Malaysia’s diverse communities, where adaptations of spring rolls are enjoyed across festive occasions and daily meals alike. The harmonious blend of flavors—earthy black beans, crisp taugeh (bean sprouts), sweet carrots, and aromatic herbs—showcases the Malaysian love for vibrant, balanced food. This dish is especially popular among those seeking lighter, plant-based alternatives for lunch. The use of local ingredients such as daun ketumbar (coriander leaves), bawang putih (garlic), and a hint of halia (ginger) adds depth and a uniquely Malaysian twist. Wrapped in delicate rice paper, the rolls are lightly pan-seared for a satisfying crunch without excess oil. Perfect for calorie-conscious eaters, these spring rolls are a testament to Malaysia’s creative, health-forward approach to traditional cuisine.
Bahan-bahan(untuk 2 spring rolls per person)
- 1 cup Black beans (cooked, kacang hitam)
- 1 medium Carrot (julienned, lobak merah)
- 1 cup Bean sprouts (taugeh, rinsed)
- 2 tbsp Coriander leaves (daun ketumbar, chopped)
- 2 cloves Garlic (bawang putih, minced)
- 1 tsp Ginger (halia, grated)
- 2 Shallots (bawang merah, thinly sliced)
- 1 tbsp Low-sodium soy sauce
- 4 Rice paper wrappers (for wrapping)
- 1 tsp Cooking oil (sunflower or canola)
- 4 Lettuce leaves (daun salad, for lining) - pilihan
- 1 small Chili (cili merah, optional for spice) - pilihan
Arahan
- 1
Heat a non-stick pan with 1 tsp oil over medium heat. Sauté garlic, ginger, and shallots until fragrant, about 2-3 minutes.
3 minutes
Use minimal oil for lower calories.
- 2
Add cooked black beans to the pan and stir-fry for 2 minutes. Lightly mash some of the beans for a creamy texture.
2 minutes
Mashing some beans enhances binding.
- 3
Stir in carrots, bean sprouts, coriander, and soy sauce. Cook for another 3-4 minutes until vegetables are just tender but still crisp.
4 minutes
Do not overcook the vegetables to maintain crunch.
- 4
Remove the filling from heat and let it cool for 5 minutes.
5 minutes
Cooling prevents rice paper from tearing.
Kenapa hidangan ini sihat
Choosing this Malaysian Black Bean Spring Roll means enjoying a nutrient-dense meal that is high in fiber, plant protein, and essential vitamins. The use of fresh, local ingredients and gentle cooking methods preserves nutrients while reducing unhealthy fats. Rice paper contains fewer calories than traditional wheat-based wrappers, making this dish ideal for weight management, vegetarians, and those looking to eat cleaner without sacrificing authentic taste.
This Black Bean Spring Roll is packed with plant-based protein and dietary fiber from black beans and vegetables, making it a filling yet low-calorie lunch. Black beans are rich in folate, magnesium, and antioxidants, supporting heart health and stable energy. The inclusion of carrots and bean sprouts boosts vitamin A and C intake, while coriander and ginger aid digestion. With minimal oil and no deep frying, this recipe keeps fat content low and avoids unnecessary calories, making it suitable for most diet plans.
Petua
- 💡Tip 1: Use freshly cooked black beans for the best taste and texture.
- 💡Tip 2: Keep a damp towel over rice paper wrappers to prevent drying while assembling.
- 💡Tip 3: Serve with a tangy dipping sauce made from soy, lime, and chopped cili padi for extra flavor.
Penyimpanan & hidangan
Store assembled, un-fried rolls in an airtight container, separated by parchment paper, in the refrigerator for up to 24 hours. Reheat briefly in a pan to restore texture before serving.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 160.0 kcal |
