Tempe Goreng Rangup
Makan Tengah Hari • Malaysia
How to Make Crispy Fried Tempeh (Traditional & Healthy Version)
Crispy Fried Tempeh, known locally as Tempeh Goreng Rangup, is a beloved vegetarian dish in Malaysia’s multicultural cuisine, inspired by the deep-rooted traditions of the Malay and Indonesian communities. Tempeh, a protein-rich fermented soybean cake, is an everyday ingredient found in many Malaysian kitchens due to its versatility and nutritional value. When coated with aromatic spices and fried to golden perfection, it becomes an irresistible side dish or main course often enjoyed with nasi lemak, nasi kerabu, or as a protein addition to salads and wraps. This version of Crispy Fried Tempeh is crafted with health-conscious eaters in mind, using minimal oil and a blend of local spices such as kunyit (turmeric) and serai (lemongrass) for extra aroma and flavor. The crispy texture outside and the nutty, tender bite inside make it a crowd-pleaser for lunch or even as a high-protein snack. In Malaysia, the dish is a staple during family gatherings and potlucks, reflecting the inclusive and diverse nature of the nation's culinary landscape. Whether you’re vegetarian or simply seeking wholesome, plant-based options, this recipe is a testament to the richness and adaptability of Malaysian cuisine.
Bahan-bahan(untuk 1 small platter (about 100g cooked tempeh) per serving)
- 200g Tempeh (locally made if possible)
- 1 stalk Serai (lemongrass) (white part only, finely minced)
- 2 cloves Bawang putih (garlic) (finely chopped)
- 1/2 tsp Kunyit serbuk (turmeric powder)
- 1/2 tsp Garam (salt)
- 1/4 tsp Lada hitam (black pepper) (freshly ground)
- 2 tbsp Tepung jagung (cornstarch)
- 2 tbsp Minyak sawit (palm oil) or minyak jagung (corn oil) (for shallow frying, adjust as needed)
- 1 leaf Daun pandan (knotted, optional for fragrance) - pilihan
- 1 Cili padi (bird’s eye chili) (finely sliced, optional for heat) - pilihan
Arahan
- 1
Slice the tempeh into thin bite-sized strips or cubes for even frying.
3 minutes
Cut tempeh evenly to ensure a uniformly crispy texture.
- 2
In a bowl, combine turmeric powder, salt, black pepper, minced lemongrass, chopped garlic, and cornstarch. Toss sliced tempeh in the mixture until well coated.
4 minutes
Marinate for 10 minutes for deeper flavor infusion.
- 3
Heat palm oil or corn oil in a non-stick pan over medium heat. Add knotted pandan leaf for extra aroma if using.
3 minutes
Use minimal oil and ensure the oil is hot for a crisp finish.
- 4
Add coated tempeh pieces in a single layer. Shallow-fry for 3-4 minutes on each side until golden brown and crispy.
8 minutes
Do not overcrowd the pan; fry in batches if necessary.
Kenapa hidangan ini sihat
Crispy Fried Tempeh is an excellent healthy choice as it delivers high protein and fiber with less oil compared to traditional deep-fried versions. The recipe uses local, fresh spices instead of artificial flavorings, supporting heart health and digestive wellness. It’s suitable for vegetarians and those aiming to reduce cholesterol or maintain a balanced diet.
Tempeh is a plant-based protein powerhouse, rich in essential amino acids, dietary fiber, and beneficial probiotics from fermentation. It is lower in fat compared to meat-based proteins and provides iron, calcium, magnesium, and B vitamins. The use of turmeric and lemongrass adds anti-inflammatory and antioxidant benefits, while the shallow-frying method keeps oil use minimal for a lighter dish.
Petua
- 💡Tip 1: Marinate tempeh with spices for at least 10 minutes for maximum flavor.
- 💡Tip 2: Use fresh, firm tempeh for the best texture and taste.
- 💡Tip 3: Add pandan for an authentic Malaysian aroma during frying.
Penyimpanan & hidangan
Store leftovers in an airtight container in the fridge for up to 2 days. Reheat in an oven or air fryer to restore crispiness. Not recommended for freezing as texture may be affected.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 220.0 kcal |
