Boiled Black Beans
Makan Tengah Hari • Malaysia
How to Make Boiled Black Beans (Traditional & Healthy Version)
Boiled Black Beans, known locally as 'Kacang Hitam Rebus,' are a staple in Malaysian vegetarian cuisine. This dish celebrates the multicultural fabric of Malaysia, where beans are enjoyed across Malay, Chinese, and Indian communities, often as a nutritious lunch or side dish. The recipe draws on local flavors like pandan leaves and lemongrass, infusing the beans with subtle aromatic notes that are distinctly Malaysian. Traditionally, Kacang Hitam Rebus is prepared with minimal ingredients, highlighting the natural taste of black beans and their creamy, earthy profile. Its simplicity makes it a popular choice for health-conscious Malaysians, especially during lunch hours when lighter, energizing meals are preferred. The use of fresh herbs and spices reflects Malaysia’s commitment to using locally sourced, wholesome ingredients in everyday cooking. Whether enjoyed on its own or paired with steamed rice, this dish delivers authentic Malaysian flavors in a healthy, satisfying way.
Bahan-bahan(untuk 1 bowl (approx. 200g cooked beans per serving))
- 1 cup Black beans (Kacang hitam)
- 4 cups Water (Filtered)
- 1 piece Pandan leaf (Daun pandan, tied into a knot)
- 1 stalk Lemongrass (Serai, bruised)
- 1/2 tsp Salt (Garam)
- 2 cloves Shallots (Bawang kecil, sliced)
- 1 clove Garlic (Bawang putih, minced)
- 1/4 tsp Pepper (Lada hitam, freshly ground)
- 1 tsp Olive oil (Minyak zaitun) - pilihan
- 1 stalk Spring onions (Daun bawang, chopped for garnish) - pilihan
Arahan
- 1
Rinse black beans thoroughly and soak them overnight or for at least 4 hours to soften.
5 minutes
Soaking helps reduce cooking time and enhances digestibility.
- 2
Drain soaked beans and place them in a pot with filtered water.
2 minutes
Use fresh water for boiling to preserve flavor.
- 3
Add pandan leaf, lemongrass, shallots, and garlic to the pot.
3 minutes
Bruise lemongrass for maximum aroma release.
- 4
Bring to a boil over medium heat, then reduce to simmer. Cook for 15-20 minutes or until beans are tender.
20 minutes
Do not overcook as beans may lose their shape.
Kenapa hidangan ini sihat
Boiled Black Beans is a healthy lunch recipe because it is high in fiber, protein, and key micronutrients, yet low in saturated fat and calories. Its plant-based nature suits vegetarian diets and can be easily adapted for vegan or diabetic needs. The use of fresh Malaysian herbs enhances flavor without relying on unhealthy additives, supporting weight management and balanced nutrition.
Black beans are rich in plant-based protein, complex carbohydrates, and dietary fiber, making them ideal for sustained energy and digestive health. They are packed with essential vitamins like folate, iron, and magnesium, which support overall wellness. The addition of pandan and lemongrass provides antioxidants, while shallots and garlic contribute anti-inflammatory properties. This dish is low in fat and free from cholesterol, making it a heart-friendly option.
Petua
- 💡Tip 1: Soak beans overnight for faster cooking and reduced bloating.
- 💡Tip 2: Use fresh pandan and lemongrass for authentic Malaysian aroma.
- 💡Tip 3: Garnish with chopped spring onions or coriander for extra freshness.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove, adding a splash of water if needed to restore moisture.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 120.0 kcal |
