📸 Image coming soon for Buah Epal
Epal
Makan Tengah Hari • Malaysia
How to Make Buah Epal Salad (Traditional & Healthy Version)
Buah Epal, or apple, is a widely enjoyed fruit in Malaysia, often featured in fresh salads and light meals that reflect our multicultural food heritage. In this healthy Buah Epal Salad recipe, crisp apple slices are paired with local ingredients such as limau nipis (lime), cili merah, and roasted kacang tanah (peanuts), creating a vibrant, refreshing dish perfect for lunch under the Malaysian sun. This salad is reminiscent of the popular 'kerabu' style, which celebrates the bright flavors of raw fruits and vegetables, enlivened with aromatic herbs like daun ketumbar (coriander) and daun pudina (mint). Malaysian cuisine is known for its creative use of fresh, local produce and the seamless blend of flavors from Malay, Chinese, and Indian influences. This Buah Epal Salad is a modern take that stays true to these roots, offering a light, zesty dish that’s ideal for health-conscious eaters. It’s a testament to Malaysia’s ability to celebrate simple ingredients with bold, harmonious flavors, making it a perfect choice for those seeking a nutritious, vegetarian-friendly lunch.
Bahan-bahan(untuk 1 medium bowl per serving)
- 2 medium Buah epal (apple) (Green or red, cored and thinly sliced)
- 1 Cili merah (Thinly sliced for mild heat)
- 2 tbsp Kacang tanah panggang (roasted peanuts) (Coarsely chopped)
- 2 tbsp Daun ketumbar (coriander leaves) (Roughly chopped)
- 1 tbsp Daun pudina (mint leaves) (Roughly chopped)
- 1 Limau nipis (lime) (Juiced)
- 1/4 small Bawang besar (red onion) (Thinly sliced)
- 1/4 tsp Garam bukit (sea salt)
- 1 tsp Madu (honey) (Optional, for mild sweetness) - pilihan
- 1/8 tsp Serbuk lada hitam (black pepper) - pilihan
Arahan
- 1
Wash and core the apples. Slice them thinly and place in a mixing bowl.
3 minutes
For extra crunch, soak apple slices in cold water for 2 minutes before draining.
- 2
Add sliced cili merah, red onion, daun ketumbar, and daun pudina to the apples.
3 minutes
Mix herbs in gently to avoid bruising the leaves.
- 3
Squeeze limau nipis juice over the mixture. Sprinkle sea salt and black pepper.
2 minutes
Fresh lime juice prevents apples from browning.
- 4
If desired, add honey for mild sweetness and toss gently to combine.
2 minutes
Add honey gradually and taste as you go.
Kenapa hidangan ini sihat
This Malaysian Buah Epal Salad is a healthy lunch option because it’s made with fresh fruits and herbs, contains no fried or processed ingredients, and uses natural flavorings like lime and honey. The fiber content promotes satiety and digestive health, while low saturated fat and sodium help support heart wellness. It’s ideal for weight management and those looking to enjoy traditional flavors without extra calories.
Buah Epal Salad is packed with fiber, vitamins C and A from apples and fresh herbs, and healthy fats from roasted peanuts. The minimal use of oil and natural sweetener (honey) ensures low calories and a low glycemic index. The dish is rich in antioxidants, supports digestion, and provides essential minerals like potassium. Suitable for vegetarians and adaptable for various dietary needs, it’s a nutritious choice for a balanced lunch.
Petua
- 💡Tip 1: Slice apples just before serving to keep them crisp.
- 💡Tip 2: Roasting peanuts at home enhances their aroma and flavor.
- 💡Tip 3: Adjust lime and honey to taste for perfect balance.
Penyimpanan & hidangan
Best enjoyed fresh, but can be stored in an airtight container in the refrigerator for up to 1 day. Add peanuts just before serving to maintain crunch.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 52.0 kcal |
