Boiled Purple Yam
Makan Tengah Hari • Malaysia
How to Make Boiled Purple Yam (Traditional & Healthy Version)
Boiled Purple Yam, known locally as 'ubi ungu rebus', is a simple yet beloved dish across Malaysia. Purple yam is commonly found in traditional markets and is cherished for its vibrant color, creamy texture, and subtly sweet flavor. This dish is often enjoyed by Malaysians from all walks of life, reflecting the multicultural tapestry of the nation. It is popular for lunch, especially when paired with santan (coconut milk) or a sprinkle of grated coconut, making it both comforting and nutritious. In Malaysian cuisine, boiled tubers like yam hold a special place, often served during communal meals or festive gatherings. The use of local ingredients such as pandan leaves infuses a gentle aroma, elevating the humble yam into something truly special. Ubi ungu rebus is a great choice for anyone seeking a healthy, vegetarian meal that’s quick to prepare and gentle on the palate. Its natural sweetness and smooth texture appeal to both young and old, making it a staple in many homes. This recipe showcases the authentic flavors of Malaysia, utilizing local produce and traditional cooking methods.
Bahan-bahan(untuk 1 medium bowl per serving)
- 500g Purple yam (ubi ungu) (peeled and cut into chunks)
- 1.5 liters Water (for boiling)
- 1 piece Pandan leaf (tied into a knot)
- 1/4 tsp Salt (local: garam)
- 1/4 cup Grated coconut (fresh, optional topping) - pilihan
- 2 tbsp Santan (coconut milk) (optional drizzle) - pilihan
- 1 tsp Sesame seeds (lightly toasted, optional) - pilihan
- 1 tsp Brown sugar (optional for extra sweetness) - pilihan
- 1 stalk Lemongrass (bruised, optional for aroma) - pilihan
Arahan
- 1
Peel and cut the purple yam into uniform chunks for even cooking.
5 minutes
Use a sharp knife and wear gloves to avoid staining your hands.
- 2
Rinse the yam thoroughly to remove excess starch.
3 minutes
Rinsing helps achieve a smoother texture.
- 3
Fill a pot with water, add the pandan leaf and lemongrass stalk, then bring to a gentle boil.
2 minutes
Pandan and lemongrass impart a fragrant aroma typical of Malaysian cuisine.
- 4
Add the yam chunks and salt into the boiling water. Reduce heat and simmer until yam is tender.
15 minutes
Test tenderness with a fork; yam should break apart easily.
Kenapa hidangan ini sihat
Boiled purple yam is low in calories and packed with beneficial nutrients, supporting digestive health and providing sustained energy. The cooking method retains most of the yam’s nutrients without adding excess oils or sugars. Optional toppings such as grated coconut and santan can be adjusted for dietary preferences, making this dish ideal for weight management, vegetarian, and vegan diets. Its high fiber content promotes fullness and aids in blood sugar regulation.
Purple yam is rich in complex carbohydrates, dietary fiber, and antioxidants such as anthocyanins, which give it its vibrant color. It is also a good source of vitamins C and B6, potassium, and manganese, supporting immune function and heart health. The addition of pandan and lemongrass provides extra antioxidants, while optional toppings like grated coconut add healthy fats. This dish is naturally low in fat and sodium, making it a nutritious choice for most diets.
Petua
- 💡Tip 1: Choose yams with vibrant purple flesh for the best flavor and color.
- 💡Tip 2: Don’t overboil—yam should be soft but not mushy.
- 💡Tip 3: Add pandan leaves for an authentic Malaysian aroma.
Penyimpanan & hidangan
Store boiled yam in an airtight container in the refrigerator for up to 3 days. Reheat gently by steaming or microwaving to preserve texture and flavor.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 110.0 kcal |
