Fried Lotus Seed Pau
Makan Tengah Hari • Malaysia
How to Make Fried Lotus Seed Pau (Traditional & Healthy Version)
Fried Lotus Seed Pau is a beloved treat in Malaysia’s multicultural cuisine, celebrated for its soft pau (steamed bun) exterior and smooth, subtly sweet lotus seed filling. This vegetarian-friendly pau is often enjoyed as a midday snack or light lunch, particularly in local kopitiam (coffee shops) and during family gatherings. The use of lotus seeds, or 'lian zi', infuses the pau with a gentle, nutty flavor and creamy texture that complements the pillowy bun. What makes Fried Lotus Seed Pau uniquely Malaysian is the incorporation of local flavors like pandan, which adds an aromatic touch to the dough. It's a dish that resonates across the Chinese and broader Malaysian communities, reflecting the harmony of culinary traditions in Malaysia. Adapting this classic for a health-conscious lifestyle, this recipe uses less oil and whole wheat flour, making it lighter but still authentic. Whether you’re seeking a nostalgic bite or a new vegetarian lunch option, Fried Lotus Seed Pau is a wholesome, satisfying choice.
Bahan-bahan(untuk 2 medium-sized pau per serving)
- 1/2 cup Dried lotus seeds (lian zi, soaked overnight)
- 1 cup Whole wheat flour (for healthier pau dough)
- 1 tsp Baking powder
- 1 tsp Yeast (instant dry yeast)
- 2 tbsp Pandan juice (air pandan, for aroma) - pilihan
- 1/3 cup Low-fat milk (or santan for vegan option) - pilihan
- 2 tbsp Brown sugar (gula perang, adjust to taste)
- 2 tsp Vegetable oil (for frying, use minimal)
- 1/4 tsp Salt
- 1 tsp Cornstarch (mixed with 1 tbsp water, for thickening) - pilihan
Arahan
- 1
Soak dried lotus seeds overnight. Drain and simmer in water for 30 minutes until soft. Drain again.
5 minutes
Removing the green core from lotus seeds reduces bitterness.
- 2
Blend cooked lotus seeds with brown sugar and a pinch of salt until smooth. If needed, add a splash of milk or santan for creaminess.
5 minutes
A food processor yields the silkiest paste.
- 3
Transfer lotus paste to a pan and stir over low heat. Add cornstarch slurry and cook until thick and paste-like. Let cool.
5 minutes
Consistent stirring prevents burning.
- 4
Mix whole wheat flour, baking powder, yeast, and salt in a bowl. Add pandan juice and milk gradually, kneading until a smooth dough forms.
5 minutes
Dough should be soft but not sticky. Adjust liquid as needed.
Kenapa hidangan ini sihat
This Fried Lotus Seed Pau is a wholesome, vegetarian-friendly meal with reduced calories and fat due to the pan-fry method and whole grain flour. The plant-based filling is low in cholesterol and high in nutrients, making it suitable for weight management and heart health. Using natural sweeteners and minimal oil promotes a balanced diet without sacrificing authentic Malaysian flavors, ideal for anyone seeking a healthy lunch option.
Lotus seeds are a powerhouse of nutrition, providing plant-based protein, fiber, and essential minerals such as magnesium, potassium, and phosphorus. Whole wheat flour adds complex carbohydrates and dietary fiber, supporting sustained energy and digestive health. The use of minimal oil and low-fat dairy or santan makes this pau lower in saturated fat compared to traditional recipes. The inclusion of pandan juice not only enhances flavor but also offers natural antioxidants.
Petua
- 💡Tip 1: Soak and peel lotus seeds ahead to save prep time.
- 💡Tip 2: Use minimal oil for pan-frying to keep calories low.
- 💡Tip 3: Add a pandan leaf to the dough for extra fragrance.
Penyimpanan & hidangan
Store cooled pau in an airtight container in the fridge for up to 2 days. Reheat by steaming or in a microwave. For best texture, avoid refrying.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 210.0 kcal |
