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Buah Pelam

Name: Buah Pelam
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2 servings
Cuisine: Malaysian
Ingredients: Buah Pelam

Makan Tengah Hari • Malaysia

KCAL

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PROTEIN (G)

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CARBS (G)

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FAT (G)

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How to Make Buah Pelam Salad (Traditional & Healthy Version)

Persediaan: 15 minit

Memasak: 20 minit

2 hidangan

Mudah

Buah Pelam, known as mango in Malay, is a beloved fruit featured in many Malaysian dishes. This healthy Buah Pelam salad is a vibrant lunch option, celebrated across Malaysia for its refreshing flavors and nutritional value. Mangoes, or 'buah pelam', are abundant in Malaysia, lending their sweet-tart profile to salads, sambals, and even desserts. The dish embodies Malaysia’s multicultural cuisine, blending influences from Malay, Indian, and Chinese communities, using local ingredients like cili padi (bird’s eye chili), limau nipis (lime), and fresh herbs. This Buah Pelam salad is a testament to Malaysia’s love for fresh produce, balancing sweet, sour, and spicy notes. Perfect for lunch, it’s light yet satisfying, making it a popular choice for health-conscious Malaysians. The use of natural ingredients such as mangga muda (young mango), daun ketumbar (coriander leaves), and kacang tanah (peanuts) creates a symphony of flavors and textures. Traditionally served during hot afternoons, it’s a dish that showcases Malaysia’s tropical bounty and culinary heritage.

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Alergen: peanuts

Bahan-bahan(untuk 1 medium bowl per person)

2 medium Mangga muda (young mango) (Buah pelam, peeled and julienned)
1/4 cup Daun ketumbar (coriander leaves) (Finely chopped)
3 Cili padi (bird’s eye chili) (Thinly sliced) - pilihan
1 Limau nipis (lime) (Juiced)
1/4 cup Kacang tanah (peanuts) (Roasted, crushed)
1 Bawang merah (shallots) (Thinly sliced)
1/2 tsp Garam (salt) (To taste)
1 tbsp Gula melaka (palm sugar) (Grated) - pilihan
1/4 tsp Serbuk lada hitam (black pepper) (Freshly ground) - pilihan
2 tbsp Daun pudina (mint leaves) (Optional garnish) - pilihan

Arahan

1
Wash and peel the mangga muda. Julienne or thinly slice the mango for optimal texture.
5 minutes
Choose firm, unripe mangoes for a tangy crunch.
2
Prepare the other vegetables: finely chop daun ketumbar, slice shallots, and cut cili padi.
4 minutes
Wear gloves when handling cili padi to avoid irritation.
3
In a large bowl, combine the mango, daun ketumbar, shallots, and cili padi.
3 minutes
Mix gently to preserve the crispness of the ingredients.
4
Add lime juice, salt, and palm sugar to the bowl. Toss until evenly coated.
3 minutes
Adjust lime and sugar to balance sweet and sour flavors.

Kenapa hidangan ini sihat

This salad features whole, unprocessed ingredients commonly found in Malaysia. It’s low in calories, high in fiber, and packed with vitamins. The absence of refined sugars and oils makes it ideal for weight management and heart health. Using lime and palm sugar as the main dressing ensures a natural, clean flavor profile without unnecessary additives.

Buah Pelam salad is rich in vitamin C, antioxidants, and dietary fiber from mango and fresh herbs. Peanuts add plant-based protein and healthy fats, while the use of lime juice offers additional minerals. The dish is low in saturated fat and free of cholesterol, making it suitable for most diets. Shallots provide flavonoids and support digestive health.