Fresh Mangosteen
Makan Tengah Hari • Malaysia
How to Make Fresh Mangosteen Salad (Traditional & Healthy Version)
Fresh Mangosteen, locally known as 'manggis', is celebrated across Malaysia for its sweet, tangy white flesh and vibrant purple rind. This fruit, often dubbed the 'Queen of Fruits', is enjoyed by Malaysians of all backgrounds, especially during the peak fruit seasons. While traditionally savored on its own, this recipe transforms fresh mangosteen into a refreshing salad, highlighting Malaysia’s multicultural cuisine by combining local ingredients like limau nipis (lime), daun pudina (mint), roasted peanuts, and a hint of cili padi for a zesty lunch option. The taste of mangosteen is unique: juicy, lightly acidic, and fragrant, making it a favorite among both adults and children. This healthy Malaysian recipe is a perfect showcase of how simple, natural ingredients can be elevated with a touch of creativity. Served chilled, this salad is perfect for the hot Malaysian midday, and offers a light yet satisfying alternative for lunch, especially for those tracking calories or seeking nutrient-dense vegetarian meals. Embracing the spirit of Malaysia’s tropical bounty, this dish is not just delicious but a celebration of the nation’s diverse food heritage.
Bahan-bahan(untuk 1 medium salad bowl (approx. 200g per serving))
- 6 whole fruits Fresh mangosteen (manggis) (peeled, seeds removed)
- 1/2 cup Cucumber (thinly sliced)
- 1/4 cup Red onion (finely sliced)
- 2 tbsp Roasted peanuts (coarsely crushed, kacang tanah)
- 2 tbsp Daun pudina (fresh mint leaves) (chopped)
- 1 Limau nipis (lime) (juiced, local lime preferred)
- 1 Cili padi (bird’s eye chili) (finely chopped, adjust to taste) - pilihan
- 1/4 tsp Sea salt (or to taste)
- 1 tsp Palm sugar (gula Melaka, finely grated)
- 1 small strip Pandan leaf (optional, for aroma) - pilihan
Arahan
- 1
Carefully peel the mangosteen. Remove the white flesh and discard the seeds. Place the flesh in a large salad bowl.
5 minutes
Use a small knife to score the rind gently for easier peeling.
- 2
Slice the cucumber thinly and add to the bowl with mangosteen.
2 minutes
Choose young cucumber for a crisper texture.
- 3
Add finely sliced red onion and chopped daun pudina to the bowl.
2 minutes
Soak onion slices briefly in cold water to mellow the sharpness.
- 4
In a small bowl, combine lime juice, palm sugar, sea salt, and chopped cili padi. Stir well until sugar dissolves.
3 minutes
Adjust lime juice and sugar for a perfect sweet-tart balance.
Kenapa hidangan ini sihat
This Fresh Mangosteen Salad is a healthy choice because it is made entirely from whole, plant-based ingredients with minimal added sugar and no saturated fat. The combination of fruit, vegetables, and nuts provides a balance of vitamins, minerals, and antioxidants, making it ideal for calorie-conscious eaters. Its high fiber content aids satiety and digestion, while the absence of processed ingredients ensures optimal nutritional value.
Mangosteen is a powerhouse of vitamin C, antioxidants (notably xanthones), and dietary fiber, supporting immune health and digestion. The salad is naturally low in calories and fat, with healthy fats coming from roasted peanuts. It contains a moderate amount of carbohydrates primarily from fruit and a small amount of added palm sugar. Fresh herbs like mint provide additional vitamins and minerals, while cucumber offers hydration and micronutrients.
Petua
- 💡Tip 1: Select mangosteen with firm, glossy skin for the freshest taste.
- 💡Tip 2: Add dressing just before serving to maintain the salad’s crisp texture.
- 💡Tip 3: For a local twist, add a pinch of grated ginger or lemongrass to the dressing.
Penyimpanan & hidangan
Best consumed fresh. If preparing ahead, keep the salad covered in the refrigerator for up to 4 hours. Avoid storing with dressing mixed in for too long to prevent sogginess.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 68.0 kcal |
