Nangka
Makan Tengah Hari • Malaysia
How to Make Buah Nangka Lemak (Traditional & Healthy Version)
Buah Nangka Lemak is a cherished Malaysian vegetarian dish featuring ripe jackfruit simmered in a fragrant, creamy coconut milk (santan) base. This dish is a testament to Malaysia’s multicultural cuisine, drawing on the rich Malay tradition of using local ingredients like pandan leaves, fresh turmeric, and lemongrass for depth and aroma. The sweet, floral notes of nangka (jackfruit) pair beautifully with the light savoriness of the lemak gravy, creating a balanced, comforting meal. In Malaysian households, Buah Nangka Lemak is often served at lunch alongside steamed rice, especially in the central and southern regions. Its unique blend of flavors appeals to both young and old, making it a great vegetarian alternative during festive occasions or daily meals. This recipe offers a health-conscious, modern twist while preserving authentic taste, perfect for those seeking wholesome, plant-based Malaysian lunch options. The dish is naturally vegetarian, gluten-free, and can easily be adapted for vegan diets. With its combination of local produce and traditional spices, Buah Nangka Lemak is a must-try for anyone wanting to explore the lighter side of Malaysian home cooking.
Bahan-bahan(untuk 1 small bowl with rice)
- 1 cup Ripe jackfruit (nangka) (peeled, deseeded, cut into chunks)
- 1 cup Santan (coconut milk) (preferably fresh)
- 1/2 cup Water
- 3 cloves Shallots (finely sliced)
- 2 cloves Garlic (minced)
- 1/2 inch Fresh turmeric (or 1/2 tsp turmeric powder)
- 1 stalk Lemongrass (bruised)
- 1 leaf Pandan leaf (tied into a knot) - pilihan
- 1 Red chili (sliced, adjust to taste) - pilihan
- to taste Salt
Arahan
- 1
Prepare all ingredients: peel and deseed nangka, slice shallots and garlic, bruise lemongrass, knot pandan leaf.
5 minutes
Use gloves when handling jackfruit to avoid sticky sap.
- 2
In a pot, add sliced shallots, garlic, turmeric, lemongrass, and pandan leaf with half a cup of water. Simmer until fragrant.
5 minutes
Sauté on low heat to prevent burning the aromatics.
- 3
Add nangka pieces into the pot and stir gently to coat with the aromatic base.
2 minutes
Ensure nangka is evenly coated for full flavor.
- 4
Pour in santan (coconut milk) and bring to a gentle simmer. Stir well to combine.
3 minutes
Avoid boiling to prevent the santan from splitting.
Kenapa hidangan ini sihat
This recipe utilizes whole, minimally processed ingredients, making it an excellent choice for a balanced vegetarian lunch. Jackfruit is low in calories and high in fiber, supporting digestion and satiety. Using fresh santan in moderation keeps the dish creamy without excess fat. The absence of refined sugars and oils makes this a heart-friendly, weight-conscious option for those tracking calories or following a plant-based diet.
Buah Nangka Lemak is packed with nutrients from jackfruit, which is high in dietary fiber, vitamin C, and potassium. Jackfruit provides a natural sweetness, reducing the need for added sugars. Coconut milk (santan) offers healthy fats, especially medium-chain triglycerides (MCTs), which can support energy. The use of fresh turmeric and lemongrass brings anti-inflammatory and antioxidant benefits. This dish is low in saturated fat, gluten-free, and contains no cholesterol.
Petua
- 💡Tip 1: Choose ripe jackfruit for natural sweetness or unripe for a more savory profile.
- 💡Tip 2: Fresh santan gives the best creamy texture but boxed coconut milk works in a pinch.
- 💡Tip 3: Add extra leafy greens like bayam or pucuk paku for added nutrition and fiber.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently over low heat, adding a splash of water if the gravy thickens.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 250.0 kcal |
