Black Bean Stew
Makan Tengah Hari • Malaysia
How to Make Black Bean Stew (Traditional & Healthy Version)
Black Bean Stew, known locally as 'Stew Kacang Hitam', is a comforting vegetarian dish that beautifully reflects Malaysia’s multicultural cuisine. Drawing inspiration from Malay, Chinese, and Indian kitchens, this hearty stew uses locally-sourced black beans as its base, making it a nourishing option for lunch. Infused with aromatic ingredients like serai (lemongrass), daun pandan (pandan leaf), and a hint of santan (coconut milk), every spoonful is fragrant, earthy, and satisfying. This dish is often enjoyed in Malaysian households for its easy preparation and wholesome flavors. The use of fresh vegetables, spices, and herbs is a nod to the country’s rich agricultural heritage and the tradition of using what’s in season. Black Bean Stew is ideal for those seeking a healthy, plant-based meal that doesn’t compromise on taste. Enjoyed with a side of brown rice or wholemeal bread, it’s perfect for anyone looking for a filling, meat-free Malaysian recipe.
Bahan-bahan(untuk 1 large bowl (approx. 300g))
- 1 cup (soaked overnight) Black beans (kacang hitam)
- 1 medium, diced Onion (bawang besar)
- 3 cloves, minced Garlic (bawang putih)
- 1 medium, diced Carrot (lobak merah)
- 1/2, diced Red bell pepper (lada benggala)
- 1 leaf, knotted Pandan leaf (daun pandan)
- 1 stalk, bruised Lemongrass (serai)
- 1/4 cup Coconut milk (santan)
- 2 tbsp Low-sodium soy sauce (kicap cair)
- 1/2 tsp Black pepper (lada hitam)
- 2 cups Water or vegetable stock (air atau stok sayur)
- 1 tbsp Cooking oil (minyak masak)
- 2 stalks, sliced Spring onions (daun bawang) - pilihan
Arahan
- 1
Heat the cooking oil in a large pot over medium heat. Sauté diced onion and minced garlic until fragrant and lightly golden.
5 minutes
Use minimal oil for a lighter stew.
- 2
Add the bruised lemongrass (serai) and knotted pandan leaf (daun pandan). Stir to release their aroma.
2 minutes
Bruise the lemongrass to maximize flavor extraction.
- 3
Mix in the diced carrot and red bell pepper. Sauté for another 3 minutes until slightly softened.
3 minutes
Cut vegetables evenly for uniform cooking.
- 4
Add soaked black beans, low-sodium soy sauce, black pepper, and water or vegetable stock. Bring to a gentle boil.
2 minutes
If using pre-cooked beans, reduce cooking time.
Kenapa hidangan ini sihat
This stew is a healthy choice as it is packed with legumes, vegetables, and aromatic Malaysian herbs. It is low in cholesterol, high in fiber for digestive health, and contains minimal added fat. Using fresh produce and reducing sodium with low-sodium soy sauce makes it heart-friendly and suitable for weight management or diabetic diets. The moderate use of coconut milk adds creaminess without overwhelming the calorie count.
Black Bean Stew is rich in plant-based protein, fiber, and essential micronutrients such as iron, folate, potassium, and magnesium. Black beans help regulate blood sugar levels while the vegetables add vitamins A and C, supporting immunity and eye health. The use of santan in moderation provides healthy fats, and the absence of animal products keeps the stew cholesterol-free. This dish is filling yet low in saturated fat, making it suitable for various dietary needs.
Petua
- 💡Tip 1: Soak dried black beans overnight for the best texture and quicker cooking.
- 💡Tip 2: Add a small piece of dried kelp (kombu) for extra umami without added salt.
- 💡Tip 3: Serve with brown rice or wholemeal bread to boost fiber intake.
Penyimpanan & hidangan
Store cooled stew in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove, adding a splash of water if thickened.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 170.0 kcal |
