Clear Gourd Soup
Makan Tengah Hari • Malaysia
How to Make Clear Gourd Soup (Traditional & Healthy Version)
Clear Gourd Soup, locally known as Sup Labu, is a staple in Malaysian vegetarian cuisine, particularly during lunch hours. This nourishing soup features the humble bottle gourd (labu air), a vegetable widely cultivated in Malaysia and prized for its gentle flavor and hydrating qualities. Clear Gourd Soup is celebrated in multicultural Malaysian households for its simplicity and health benefits, often enjoyed as a light meal or as part of a larger spread. The dish embodies Malaysian culinary traditions by utilizing local ingredients such as pandan leaves for aroma, lemongrass (serai) for subtle zest, and a medley of vegetables. This soup is popular among vegetarian communities and those seeking a low-calorie, clean-tasting meal. Its clear broth, free from heavy fats and oils, allows the natural flavors of the gourd and other vegetables to shine, making it a smart choice for health-conscious Malaysians. Whether served during festive gatherings or as a comforting everyday lunch, Clear Gourd Soup represents the wholesome simplicity of Southeast Asian cooking.
Bahan-bahan(untuk 1 medium bowl per serving)
- 350g Bottle gourd (labu air) (peeled and cubed)
- 1 medium Carrot (sliced)
- 2 stalks Spring onion (daun bawang) (chopped)
- 2 cloves Garlic (bawang putih) (sliced)
- 1-inch piece Ginger (halia) (sliced)
- 1 leaf Pandan leaf (daun pandan) (tied into a knot)
- 1 stalk Lemongrass (serai) (bruised)
- 4 cups Vegetable stock (homemade or low-sodium)
- 1/4 tsp White pepper (freshly ground)
- 1/2 tsp Sea salt (to taste)
Arahan
- 1
Prepare all vegetables by washing, peeling, and slicing the bottle gourd, carrot, garlic, and ginger. Tie pandan leaf into a knot and bruise lemongrass.
5 minutes
Prep ingredients beforehand to speed up cooking.
- 2
Heat a pot over medium heat. Add garlic and ginger, sauté lightly until fragrant.
3 minutes
Do not brown garlic to keep broth clear.
- 3
Pour in vegetable stock. Add bottle gourd, carrot, pandan leaf, and lemongrass.
2 minutes
Adding pandan and serai boosts aroma authentically.
- 4
Bring to a gentle boil. Reduce heat and simmer uncovered for 15 minutes.
15 minutes
Keep heat low to preserve nutrients and clarity.
Kenapa hidangan ini sihat
This soup is naturally low in calories, fat, and sodium, especially when prepared with homemade vegetable stock. By focusing on fresh, local produce and avoiding processed ingredients, Clear Gourd Soup supports weight management and heart health. The high fiber content keeps you full longer, helps regulate blood sugar, and promotes a healthy digestive system. It's perfect for those seeking a light yet nourishing meal.
Clear Gourd Soup is rich in dietary fiber, vitamin C, and antioxidants from bottle gourd and carrots. The use of ginger and garlic not only elevates flavor but also provides immune-boosting compounds. This dish is low in fat, contains minimal carbohydrates, and is free from cholesterol, making it ideal for calorie-conscious individuals. The clear broth ensures hydration and supports digestive health, while the absence of animal products makes it suitable for vegetarians.
Petua
- 💡Tip 1: Use young bottle gourd for a sweeter, tender soup.
- 💡Tip 2: Homemade vegetable stock enhances flavor and healthfulness.
- 💡Tip 3: Add spring onion just before serving for a fresh burst.
Penyimpanan & hidangan
Store in an airtight container in the refrigerator for up to 3 days. Reheat gently to preserve vegetable texture and aroma. Avoid freezing as gourd can become mushy.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 55.0 kcal |
