Dry Soya Beans
Makan Tengah Hari • Malaysia
How to Make Dry Soya Beans (Traditional & Healthy Version)
Dry Soya Beans, known locally as 'kacang soya kering', is a staple in Malaysian vegetarian cuisine, celebrated for its versatility and nutritious value. This hearty dish is commonly prepared across Malaysia’s multicultural communities, from Malay kitchens to Chinese and Indian households, often as a nourishing lunch or light meal. Dry Soya Beans are enjoyed for their mild, nutty flavor and ability to absorb the aromatic spices and herbs so prevalent in Malaysian cooking. The recipe incorporates local ingredients like pandan leaves and lemongrass, infusing the beans with subtle fragrance and flavor. In Malaysia, soybeans are a symbol of wholesome eating and are associated with health-conscious diets, making them an ideal choice for those seeking a balanced vegetarian meal. This healthy version is low in fat, high in protein, and free from animal products, aligning perfectly with modern dietary preferences. Whether served as a main dish or a side, Dry Soya Beans offer a satisfying, protein-rich option suitable for all ages.
Bahan-bahan(untuk 1 bowl (approx. 250g cooked beans))
- 1 cup Dry soya beans (kacang soya kering) (soaked overnight)
- 3 cups Water
- 1 leaf Pandan leaf (tied into a knot)
- 1 stalk Lemongrass (serai) (bruised)
- 1/2 cup Carrot (diced)
- 1 small Onion (chopped)
- 2 cloves Garlic (minced)
- 1/2 tsp Salt
- 1/4 tsp Black pepper
- 1 tbsp Olive oil (or local minyak masak)
- 2 stalks Spring onion (sliced for garnish) - pilihan
Arahan
- 1
Rinse the soaked dry soya beans thoroughly and drain. Remove any loose skins.
5 minutes
Soaking overnight softens beans and reduces cooking time.
- 2
Heat olive oil in a pot over medium heat. Sauté onions and garlic until fragrant.
3 minutes
Use minyak masak for authentic flavor if available.
- 3
Add diced carrot and continue to stir-fry for another 2 minutes.
2 minutes
Carrots add vitamins and a subtle sweetness.
- 4
Add the drained soya beans, pandan leaf, and lemongrass stalk. Stir to mix well.
2 minutes
Pandan and serai infuse unique Malaysian aroma.
Kenapa hidangan ini sihat
This dish is a healthy choice due to its high protein and fiber content, which helps in regulating blood sugar and promoting satiety. The use of olive oil and fresh vegetables keeps the fat content low and provides essential nutrients. Malaysian spices and herbs boost flavor without added calories, supporting weight loss and heart health. It's also vegetarian and vegan-friendly, making it suitable for a wide range of diets.
Dry Soya Beans are packed with plant-based protein, making them excellent for muscle maintenance and growth. They offer dietary fiber, which aids digestion, and are low in saturated fat. Soya beans are rich in vitamins like folate and minerals such as iron, magnesium, and potassium. This recipe includes carrots and onions, adding beta-carotene and antioxidants. It's cholesterol-free and suitable for most dietary preferences.
Petua
- 💡Tip 1: Soak beans overnight to reduce cooking time and improve digestibility.
- 💡Tip 2: Use fresh pandan and lemongrass for authentic Malaysian fragrance.
- 💡Tip 3: Adjust seasoning according to dietary needs for salt and spice.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave. Beans may thicken, so add a little water when reheating.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 446.0 kcal |
