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Broccoli with Garlic Sauce
Makan Tengah Hari • Malaysia
How to Make Broccoli with Garlic Sauce (Traditional & Healthy Version)
Broccoli with Garlic Sauce is a staple in many Malaysian homes, blending wholesome broccoli with savory, aromatic garlic sauce. This dish highlights the multicultural essence of Malaysian cuisine, where Chinese, Malay, and Indian influences converge to create simple yet flavorful vegetarian recipes. Known locally as 'Brokoli Sos Bawang Putih', it’s a favorite for lunch, especially among those seeking a light, nutritious meal with local flair. The fragrance of sautéed garlic, a hint of ginger, and the subtle umami from locally brewed soy sauce bring a rich depth to the crisp-tender broccoli florets. Lemongrass and a touch of bird’s eye chili add a uniquely Malaysian twist, showcasing the nation’s love for fresh, aromatic ingredients. Whether served as a side dish or a main for a vegetarian lunch, Broccoli with Garlic Sauce is beloved across Malaysia for its ease, flavor, and adaptability. It’s a go-to for busy families and health-conscious individuals, and is often found on the tables of urban dwellers in search of nourishing, plant-based meals.
Bahan-bahan(untuk 1 medium plate (about 200g cooked broccoli with sauce))
- 2 cups Broccoli (cut into florets, known as brokoli)
- 4 cloves Garlic (finely chopped, bawang putih)
- 1 inch Ginger (finely sliced, halia)
- 1 stalk Lemongrass (bruised, serai)
- 1 Bird’s eye chili (sliced, cili padi (optional for heat)) - pilihan
- 1 tablespoon Low-sodium soy sauce (kicap cair)
- 1 teaspoon Cornstarch (mixed with 2 tbsp water)
- 1 teaspoon Sesame oil (minyak bijan)
- 1/2 cup Water or vegetable stock (air/ stok sayur)
- 1 stalk Spring onion (chopped, daun bawang (for garnish)) - pilihan
Arahan
- 1
Wash and cut broccoli into even-sized florets. Prepare garlic, ginger, lemongrass, and chili.
5 minutes
Cut broccoli uniformly for even cooking.
- 2
Bring a pot of water to boil. Blanch broccoli for 1-2 minutes until bright green and just tender. Drain and set aside.
5 minutes
Immediately plunge broccoli into ice water to retain crunch and color.
- 3
Heat sesame oil in a wok over medium heat. Add garlic, ginger, and lemongrass. Sauté until fragrant but not browned.
3 minutes
Stir constantly to prevent garlic from burning.
- 4
Add bird’s eye chili for heat (optional). Pour in water or vegetable stock and bring to a simmer.
2 minutes
Adjust chili to your spice preference.
Kenapa hidangan ini sihat
This Broccoli with Garlic Sauce is a healthy choice thanks to its high fiber content, low calorie count, and abundance of micronutrients. Using steaming and stir-frying with minimal oil preserves the nutritional integrity of the vegetables. The inclusion of local aromatics like lemongrass boosts flavor without excess sodium or fat. It’s ideal for weight management, heart health, and vegetarian diets, making it a smart option for lunch.
Broccoli is a powerhouse of vitamins C and K, dietary fiber, and antioxidants, making this dish especially beneficial for immune support and gut health. Garlic and ginger add anti-inflammatory properties and support cardiovascular wellness, while lemongrass contributes antioxidants and a refreshing aroma. The use of low-sodium soy sauce and minimal oil keeps sodium and fat low, making it suitable for calorie-conscious diets. This vegetarian dish delivers plant-based nutrients in every bite.
Petua
- 💡Use freshly chopped garlic for maximum aroma.
- 💡Cut broccoli into similar sizes for even cooking.
- 💡Add a squeeze of lime for extra freshness before serving.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a wok or microwave, adding a splash of water if sauce thickens too much.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 70.0 kcal |
