Buritto
Makan Tengah Hari • Malaysia
How to Make Malaysian Vegetarian Buritto (Traditional & Healthy Version)
The Malaysian Vegetarian Buritto is a unique fusion dish, blending the wholesome essence of a classic wrap with the vibrant flavors of Malaysia’s multicultural cuisine. This health-conscious version utilizes local ingredients such as tempeh, kacang panjang (long beans), taugeh (bean sprouts), and aromatic herbs like daun ketumbar (coriander leaves) and serai (lemongrass). The result is a hearty, plant-based lunch option packed with taste and nutrition. While ‘Buritto’ may have global roots, this Malaysian take incorporates our local produce and beloved spices, making it a favorite for those seeking a satisfying yet light meal. The gentle heat from cili padi, freshness of ulam-ulaman (local herbs), and creaminess of homemade yogurt sauce make this dish a delicious representation of Malaysia’s culinary diversity. Perfect for lunch, this buritto is both filling and balanced, appealing to vegetarians and anyone looking to eat well. It’s also ideal for busy days, as it can be prepped ahead and enjoyed on the go.
Bahan-bahan(untuk 1 large wrap per serving)
- 2 Whole wheat tortilla wraps (can use roti gandum)
- 100g Tempeh (fermented soy bean cake)
- 50g Kacang panjang (long beans, sliced thin)
- 50g Taugeh (bean sprouts)
- 1 small Carrot (julienned)
- 2 tbsp Daun ketumbar (coriander leaves, chopped)
- 1 stalk Serai (lemongrass, finely minced)
- 1 Cili padi (bird’s eye chili, sliced, optional for heat) - pilihan
- 4 tbsp Plain low-fat yogurt (for sauce)
- 1 tbsp Lime juice (freshly squeezed)
- 1 tsp Olive oil (or minyak zaitun)
- to taste Salt & pepper (secukup rasa)
Arahan
- 1
Slice tempeh into strips. Heat olive oil in a non-stick pan over medium heat. Lightly pan-fry the tempeh until golden on all sides (about 5-7 minutes). Season with salt and pepper.
7 minutes
Use minimal oil to keep it light; tempeh absorbs flavors well.
- 2
Blanch kacang panjang and carrot in boiling water for about 1 minute. Drain and set aside to retain crunch and nutrients.
3 minutes
Do not overcook; vegetables should stay crisp.
- 3
Mix taugeh, blanched vegetables, chopped daun ketumbar, and serai in a bowl. Add a squeeze of lime juice, and season with a pinch of salt.
3 minutes
Fresh herbs enhance aroma and nutrition.
- 4
Prepare yogurt sauce: In a small bowl, combine plain yogurt, remaining lime juice, and sliced cili padi (optional). Stir well.
2 minutes
Yogurt provides creaminess without extra fat.
Kenapa hidangan ini sihat
Choosing this Malaysian Buritto supports a balanced diet: high in fiber, moderate in protein, and low in unhealthy fats. It’s free from processed ingredients and sugar, and uses local, fresh produce. The inclusion of fermented tempeh supports gut health, while whole grains and vegetables help maintain fullness and stabilize energy levels—ideal for weight management.
This vegetarian buritto is rich in plant-based protein from tempeh and dietary fiber from whole wheat wraps and local vegetables like kacang panjang and taugeh. It’s low in saturated fat, thanks to minimal olive oil and yogurt instead of high-calorie sauces. You’ll benefit from vitamins A and C (carrots, lime), calcium (yogurt), and antioxidants from fresh herbs and chilies. The use of lemongrass adds not only flavor but also digestive benefits.
Petua
- 💡Use freshly made tempeh for best flavor and texture.
- 💡Wrap tightly in parchment or banana leaf for an authentic Malaysian touch.
- 💡Add more ulam-ulaman for extra micronutrients and local taste.
Penyimpanan & hidangan
Store assembled buritto in an airtight container in the fridge for up to 24 hours. Keep sauce separate for best texture. Not suitable for freezing.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 250.0 kcal |
