Brokoli dengan Keju Paneer
Makan Tengah Hari • Malaysia
How to Make Broccoli with Paneer (Traditional & Healthy Version)
Broccoli with Paneer is a delightful vegetarian dish that merges rich North Indian flavors with Malaysia’s multicultural culinary influences. This recipe is perfect for lunch, offering a balance of protein from paneer and fiber from broccoli, enhanced by aromatic spices commonly found in Malaysian cooking, such as kunyit (turmeric), halia (ginger), and lemongrass. The dish is often enjoyed in Malaysian Indian households and is gaining popularity among health-conscious eaters across the country. Its creamy texture and mild heat make it a versatile meal for all ages. In Malaysia, vegetarian options are widely celebrated, reflecting the harmonious blend of Indian, Malay, and Chinese cuisines. Broccoli with Paneer is a fine example of how Malaysian cooks adapt classic recipes using local produce like broccoli, fresh pandan leaves for fragrance, and santan for a lighter touch. The taste is savory, gently spiced, and infused with the earthy notes of lemongrass, making it a comforting yet nutritious lunch. This recipe is a great choice for those seeking a healthy, protein-rich meal that embodies Malaysia’s vibrant food culture.
Bahan-bahan(untuk 1 medium plate, suitable for Malaysian lunch portion)
- 2 cups Broccoli (diced, local sayur)
- 150g Paneer (cubed, from local kedai)
- 1 medium Onion (diced, bawang)
- 3 cloves Garlic (minced, bawang putih)
- 1 inch Ginger (halia, minced)
- 1 stalk Lemongrass (serai, bruised) - pilihan
- 1/2 tsp Turmeric powder (kunyit)
- 1/2 tsp Chili powder (cili)
- 1/4 cup Low-fat santan (coconut milk) - pilihan
- 1 leaf Pandan leaf (tied, daun pandan) - pilihan
- to taste Salt
- 1/4 tsp Black pepper (lada hitam)
- 1 tbsp Cooking oil (can use olive or minyak jagung)
Arahan
- 1
Heat cooking oil in a non-stick pan over medium heat. Add onion, garlic, and ginger. Sauté until fragrant and golden.
5 minutes
Keep heat moderate to avoid burning aromatics.
- 2
Add lemongrass and pandan leaf to the pan. Continue sautéing for another 2 minutes to infuse flavor.
2 minutes
Bruise lemongrass for maximum aroma.
- 3
Mix in turmeric and chili powder, stirring well. Add broccoli and toss to coat with spices.
4 minutes
Don’t overcook broccoli to keep texture and nutrients.
- 4
Pour in low-fat santan and season with salt and black pepper. Cover the pan and let broccoli simmer until nearly tender.
5 minutes
Low-fat santan adds creaminess with fewer calories.
Kenapa hidangan ini sihat
This dish is a healthy choice as it combines nutrient-dense vegetables with protein-rich paneer, making it ideal for a balanced Malaysian vegetarian lunch. The use of local spices and low-fat santan ensures flavor without excess calories, supporting weight management and heart health. It’s suitable for those on calorie-conscious, diabetes-friendly, and vegetarian diets.
Broccoli with Paneer is packed with dietary fiber, plant-based protein, and essential vitamins. Broccoli supplies vitamin C, K, and folate, while paneer offers calcium and protein for muscle health. The addition of low-fat santan keeps saturated fat low, and the aromatics like ginger and garlic provide anti-inflammatory benefits. This meal is naturally gluten-free, high in micronutrients, and supports overall wellness.
Petua
- 💡Tip 1: Use fresh paneer for best texture and flavor.
- 💡Tip 2: Add a splash of lime juice before serving for brightness.
- 💡Tip 3: Cook broccoli until just tender to retain nutrients and color.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove or microwave before serving. Avoid freezing as paneer loses texture.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 160.0 kcal |
| Protein | 6.5 g |
| Karbohidrat | 4.5 g |
| Jumlah Lemak | 7.8 g |
| Serat | 2.6 g |
| Gula | 1.7 g |
| Zat Besi | 1.0 mg |
| Kalsium | 220.0 mg |
| Natrium | 160.0 mg |
| Kalium | 230.0 mg |
| Kolesterol | 18.0 mg |
| Vitamin A | 320.0 IU |
| Vitamin C | 38.0 mg |
| Magnesium | 30.0 mg |
| Zinc | 0.7 mg |
| Phosphorus | 160.0 mg |
| Vitamin D | 0.1 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.1 mg |
| Vitamin B3 (Niacin) | 0.6 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.2 µg |
| Folate | 58.0 µg |
