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Sup Brokoli
Makan Tengah Hari • Malaysia
How to Make Broccoli Soup (Traditional & Healthy Version)
Broccoli Soup, or Sup Brokoli, is a modern vegetarian dish gaining popularity across Malaysia, especially among health-conscious communities. While broccoli is not native, it has become a favorite ingredient in Malaysian kitchens due to its nutritional benefits and versatility. Malaysian Broccoli Soup is a fusion of Western technique and local flavors, blending ingredients like lemongrass and santan (coconut milk) for a distinctly Southeast Asian twist. The soup is creamy, aromatic, and comforting, ideal for lunch in Malaysia’s humid climate. This dish is particularly appealing because it bridges Malaysia’s multicultural culinary heritage, combining Chinese-style vegetable soups with Malay spices and Indian aromatics. By using fresh broccoli, local herbs, and coconut milk, you’ll enjoy a nourishing meal that’s both filling and low in calories—perfect for calorie tracking. Sup Brokoli is well suited for vegetarians and those seeking lighter lunch options, and it’s loved by families who value healthy, flavorful food. It also makes a great midday meal during festive seasons when lighter fare is preferred.
Bahan-bahan(untuk 1 medium bowl per person)
- 2 cups Broccoli (Brokoli segar, cut into florets)
- 1/2 cup Santan (Coconut Milk) (Light santan preferred for health)
- 3 cups Vegetable Stock (Homemade or low-sodium)
- 1 small Onion (Bawang besar, diced)
- 2 cloves Garlic (Bawang putih, minced)
- 1 stalk Lemongrass (Serai, bruised and sliced)
- 1/2 cup Carrot (Wortel, diced) - pilihan
- 1 leaf Pandan Leaf (Daun pandan, knotted) - pilihan
- 1/2 tsp Black Pepper (Lada hitam, ground)
- 1/2 tsp Salt (Garam, to taste)
- 1 tbsp Olive Oil (Minyak zaitun)
Arahan
- 1
Heat olive oil in a pot over medium heat. Sauté onion and garlic until fragrant and translucent.
5 minutes
Ensure onions are well softened to create a sweet base.
- 2
Add lemongrass and carrot. Stir for another 2 minutes to release aromatics.
2 minutes
Bruise lemongrass with the back of a knife for extra flavor.
- 3
Add broccoli florets and vegetable stock. Bring to a boil, then lower to a simmer.
5 minutes
Use low-sodium stock for healthier soup.
- 4
Add pandan leaf and simmer uncovered until vegetables are tender.
10 minutes
Remove pandan leaf before blending to avoid fibrous texture.
Kenapa hidangan ini sihat
This vegetarian Malaysian Broccoli Soup is a healthy choice because it uses fresh, whole ingredients and avoids processed additives. Broccoli is renowned for cancer-fighting compounds, and santan gives a creamy texture without dairy. The soup is low in calories, supports weight management, and offers heart-healthy fats. It fits easily into a balanced Malaysian diet and is adaptable for vegan or diabetic needs.
Broccoli Soup is packed with vitamins A, C, and K, and offers a rich supply of fiber and antioxidants. The addition of santan provides healthy fats, while vegetable stock and olive oil keep the calorie count low. Lemongrass and pandan bring extra phytochemicals and aroma, making this soup both nutritious and appealing. It’s low in saturated fat and cholesterol, and provides moderate protein from the vegetables, supporting overall wellness.
Petua
- 💡Tip 1: Use fresh pandan and lemongrass for the most aromatic soup.
- 💡Tip 2: Blend soup thoroughly for a silky consistency without lumps.
- 💡Tip 3: Garnish with chopped coriander or a drizzle of olive oil for extra flavor.
Penyimpanan & hidangan
Store cooled soup in an airtight container in the fridge for up to 3 days. Reheat gently on the stove, stirring well. Avoid boiling to preserve texture.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 90.0 kcal |
| Protein | 2.6 g |
| Karbohidrat | 5.5 g |
| Jumlah Lemak | 2.1 g |
| Serat | 1.8 g |
| Gula | 2.1 g |
| Zat Besi | 0.7 mg |
| Kalsium | 38.0 mg |
