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Buah Mangga
Makan Tengah Hari • Malaysia
How to Make Buah Mangga (Traditional & Healthy Version)
Buah Mangga, or Malaysian Mango Salad, is a vibrant, refreshing dish beloved across Malaysia for its tangy flavors and crisp textures. Drawing inspiration from the country’s multicultural culinary tapestry, this salad highlights the tropical abundance of Malaysia, especially the ubiquity of fresh mangga (mango) during peak season. The combination of ripe and semi-ripe mangoes, tossed with local herbs like daun ketumbar (coriander leaves), gives this dish its signature balance of sweet, sour, and a hint of spice. Traditionally enjoyed as a light lunch or side, Buah Mangga is celebrated for its use of local ingredients such as cili padi (bird’s eye chili), roasted peanuts, and a dash of limau nipis (lime juice) for zest. It’s a testament to Malaysia’s love for fresh, punchy salads that awaken the palate and nourish the body. Simple to prepare yet packed with flavor, this healthy mango salad is perfect for those seeking a vegetarian lunch that embodies the spirit of Malaysian cuisine.
Bahan-bahan(untuk 1 large salad bowl per serving)
- 2 medium Mangga (semi-ripe or ripe mango) (peeled and julienned)
- 2 tbsp Daun ketumbar (coriander leaves) (chopped)
- 1 Lada cili padi (bird's eye chili) (sliced thinly) - pilihan
- 2 tbsp Kacang tanah (roasted peanuts) (crushed)
- 1 Bawang merah kecil (shallots) (thinly sliced)
- 1 Limau nipis (lime) (juiced)
- 1/4 tsp Garam (salt)
- 1 tsp Gula Melaka (palm sugar) (grated, or substitute with brown sugar) - pilihan
- 1 stalk Serai (lemongrass) (white part only, finely sliced) - pilihan
- 1/2 small Timun (cucumber) (julienned) - pilihan
Arahan
- 1
Prepare the mangoes by peeling and julienning them into thin strips. Transfer to a large salad bowl.
5 minutes
Use a semi-ripe mangga for the best balance of sweet and tangy.
- 2
Add the sliced shallot, chopped coriander leaves, and julienned cucumber to the bowl.
3 minutes
Slice ingredients as thinly as possible for even flavor distribution.
- 3
Sprinkle in the thinly sliced cili padi and finely sliced lemongrass for an aromatic kick.
2 minutes
Adjust chili to your heat preference or omit for a milder salad.
- 4
In a small bowl, mix lime juice, salt, and grated Gula Melaka until the sugar dissolves.
2 minutes
Fresh limau nipis elevates the salad's zestiness.
Kenapa hidangan ini sihat
This Malaysian mango salad is a healthy lunch option because it uses mostly raw, whole ingredients with minimal added sugar or salt. High in fiber and nutrients, it promotes satiety and gut health while keeping calories low. The use of natural sweeteners and healthy fats from peanuts ensures balanced energy without processed additives. It’s ideal for weight management, heart health, and boosting daily vegetable intake.
Buah Mangga is rich in vitamins A and C from fresh mangoes, supporting immune health and skin vitality. The salad is low in calories and saturated fat, offering dietary fiber from both mango and cucumber. Roasted peanuts provide healthy fats and protein, while herbs and lime contribute antioxidants. It’s naturally gluten-free and can be easily adjusted to suit various dietary needs. The absence of heavy oils or processed ingredients makes it an excellent choice for those monitoring their calorie intake.
Petua
- 💡Choose semi-ripe mangoes for the perfect sweet-tangy balance.
- 💡Slice all ingredients thinly for better texture and flavor distribution.
- 💡Add the roasted peanuts last to keep them crunchy.
Penyimpanan & hidangan
Best consumed fresh. Store unused portions in an airtight container in the refrigerator for up to 1 day. Add peanuts just before serving to retain crunch.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 60.0 kcal |
