Fried Mixed Vegetables
Makan Tengah Hari • Malaysia
How to Make Fried Mixed Vegetables (Traditional & Healthy Version)
Fried Mixed Vegetables, or 'Sayur Goreng Campur', is a beloved vegetarian dish in Malaysia, celebrated for its vibrant colors, crunchy textures, and aromatic flavors. Drawing from Malaysia’s multicultural culinary heritage, this recipe features a medley of locally-sourced vegetables stir-fried in a light, aromatic sauce. It’s commonly served at lunch stalls, family gatherings, and festive occasions, representing the harmonious blend of Malay, Chinese, and Indian influences in Malaysian cuisine. The use of ingredients like serai (lemongrass), daun pandan (pandan leaf), and garlic infuses the dish with a distinctive regional aroma, making it a staple in Malaysian homes and restaurants. This healthy version of Fried Mixed Vegetables is packed with nutrition and flavor, while being low in calories and fat. The dish offers a delightful balance of savory and fresh, making it appealing for vegetarians and anyone seeking a nutrient-rich meal. With easy-to-find ingredients and minimal oil, this recipe helps you enjoy authentic Malaysian taste without compromising on health. For calorie-conscious eaters, 'Sayur Goreng Campur' is an ideal lunch option that keeps you energized and satisfied throughout the day.
Bahan-bahan(untuk 1 medium plate (approx. 300g))
- 1 cup Broccoli (Brokoli)
- 1/2 cup Carrot (Lobak merah, sliced thinly)
- 1/2 cup Cauliflower (Kembang kol)
- 1/2 cup Snow peas (Kacang manis)
- 1/2 cup Baby corn (Jagung muda, sliced)
- 1/2 cup Red bell pepper (Lada benggala merah, sliced)
- 1/4 cup Yellow onion (Bawang besar, sliced)
- 3 cloves Garlic (Bawang putih, minced)
- 1 stalk Serai (lemongrass) (Thinly sliced)
- 1 leaf Daun pandan (Optional for aroma) - pilihan
- 2 teaspoons Light soy sauce (Kicap cair)
- 1 tablespoon Vegetable oil (Minyak sayur)
- 1/4 teaspoon White pepper (Lada putih)
- 1/4 teaspoon Salt (Garam)
Arahan
- 1
Prepare all vegetables by washing and slicing them into uniform bite-sized pieces. Thinly slice the serai and mince the garlic.
5 minutes
Cut vegetables evenly for uniform cooking and better presentation.
- 2
Heat vegetable oil in a wok or large frying pan over medium-high heat. Add garlic, onion, and serai; sauté until fragrant and onions are translucent.
3 minutes
Do not burn the garlic; stir continuously for best aroma.
- 3
Add carrots, broccoli, cauliflower, and baby corn. Stir-fry for 2-3 minutes until they start to soften.
3 minutes
Start with harder vegetables to ensure even cooking.
- 4
Add snow peas and red bell pepper. Continue stir-frying for another 2 minutes until all vegetables are crisp-tender.
2 minutes
Keep heat high to retain crispness and color.
Kenapa hidangan ini sihat
This dish is low in calories and saturated fat, making it ideal for weight management and healthy eating. By using a variety of colorful vegetables, it ensures a broad spectrum of nutrients while keeping the meal light and filling. The absence of animal products also makes it suitable for vegetarians and those seeking plant-based options in Malaysian cuisine.
Fried Mixed Vegetables is packed with fiber, vitamins A and C, minerals such as potassium and magnesium, and antioxidants from a variety of vegetables. With minimal oil and no refined sugar, this recipe supports heart health and digestive wellness. The inclusion of local aromatics like serai and pandan adds phytonutrients and anti-inflammatory benefits, making it a nourishing choice for all ages.
Petua
- 💡Tip 1: Use high heat for quick stir-frying to preserve vegetable color and crunch.
- 💡Tip 2: Add a splash of water if vegetables start to stick or dry out.
- 💡Tip 3: Adjust vegetable selection based on seasonal availability for best flavor and nutrition.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan to retain texture. Avoid freezing as vegetables may become mushy.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 160.0 kcal |
