Eggplant Sambal
Makan Tengah Hari • Malaysia
How to Make Eggplant Sambal (Traditional & Healthy Version)
Eggplant Sambal, or 'Terung Sambal', is an iconic Malaysian vegetarian dish celebrated for its bold flavors and comforting appeal. Rooted in the vibrant multicultural cuisine of Malaysia, this recipe blends local ingredients such as terung (eggplant), cili merah (red chilies), bawang merah (shallots), and the unmistakable umami of belacan (fermented shrimp paste). The result is a spicy, aromatic, and slightly smoky sambal that pairs beautifully with steamed rice, making it a staple for lunch across Malaysian households. Traditionally prepared in both Malay and Nyonya kitchens, Eggplant Sambal highlights the rich culinary history of Malaysia's diverse communities. The tender eggplant absorbs the spicy sambal, creating a dish that is both hearty and full of character. This healthy adaptation uses minimal oil and focuses on roasting rather than deep-frying, making it perfect for those tracking calories without compromising on authentic flavor. Whether enjoyed as a main or side, Eggplant Sambal is a testament to Malaysia’s love for bold, spicy, and wholesome food.
Bahan-bahan(untuk 1 medium plate per person (about 200g))
- 2 medium (about 350g) Eggplant (Terung) (cut into 1cm thick slices)
- 4 Red chilies (Cili Merah) (seeds removed for less heat)
- 4 Shallots (Bawang Merah) (peeled)
- 2 cloves Garlic (Bawang Putih) (peeled)
- 1 medium Tomato (chopped)
- 1 teaspoon Belacan (fermented shrimp paste) (toasted) - pilihan
- 1 tablespoon Cooking oil (preferably canola or sunflower)
- 2 tablespoons Tamarind juice (Air Asam Jawa) (from 1 tsp tamarind paste mixed with 3 tbsp water)
- 1/2 teaspoon Salt
- 1/2 teaspoon Sugar (or to taste)
- 1 stalk Lemongrass (Serai) (white part only, finely sliced) - pilihan
Arahan
- 1
Slice the eggplant into 1cm rounds. Lay on a tray and sprinkle lightly with salt to draw out excess moisture. Set aside for 10 minutes, then pat dry.
10 minutes
Salting helps the eggplant stay firm and absorb less oil.
- 2
Roast the eggplant slices in a non-stick pan or oven at 180°C for 10 minutes until lightly browned and soft. Set aside.
10 minutes
Roasting instead of deep-frying makes the dish healthier and keeps it low in calories.
- 3
Blend red chilies, shallots, garlic, tomato, belacan (if using), and lemongrass into a coarse paste.
3 minutes
For extra aroma, briefly toast belacan before blending.
- 4
Heat oil in a pan over medium heat. Sauté the blended paste until fragrant and oil separates, about 5 minutes.
5 minutes
Stir constantly to avoid burning the sambal base.
Kenapa hidangan ini sihat
This Eggplant Sambal is a healthy choice because it’s rich in fiber and antioxidants, and contains minimal saturated fat. By roasting rather than frying, the dish maintains flavor with fewer calories. The combination of vegetables and spices supports digestive health and offers essential vitamins, making it suitable for weight management and balanced eating.
Eggplant is a low-calorie vegetable rich in dietary fiber, potassium, and antioxidants like nasunin. The use of fresh red chilies boosts vitamin C, while tomatoes add lycopene—great for heart health. Minimal oil is used in this version, and by roasting the eggplant, the dish avoids excess fat. The sambal base brings a variety of phytonutrients from shallots, garlic, and lemongrass, supporting overall wellness.
Petua
- 💡Tip 1: Use young, firm eggplants for the best texture and less bitterness.
- 💡Tip 2: Toast belacan on low heat to bring out its aroma before blending.
- 💡Tip 3: Adjust chili quantity to suit your spice tolerance without sacrificing flavor.
Penyimpanan & hidangan
Store cooled Eggplant Sambal in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove or in the microwave before serving. Best enjoyed fresh.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 110.0 kcal |
