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Fried Tempeh
Makan Tengah Hari • Malaysia
How to Make Fried Tempeh (Traditional & Healthy Version)
Fried Tempeh, known locally as 'Tempe Goreng', is a beloved Malaysian vegetarian dish that’s both hearty and packed with flavor. Tempeh, a fermented soybean cake, is a staple protein in many Malaysian households, especially among the diverse Malay, Chinese, and Indian communities. The magic of this dish lies in its crispy golden exterior and its nutty, savory interior, making it a popular side or main for lunch. The addition of aromatics like kunyit (turmeric), bawang putih (garlic), and daun limau purut (kaffir lime leaves) brings out the signature fragrance that Malaysian cuisine is famous for. This dish is not only delicious but also a celebration of Malaysia’s multicultural food scene, where local ingredients like serai (lemongrass) and cili (chili) enhance the taste and health quotient. Whether enjoyed as a protein-rich accompaniment to nasi lemak or as a snack on its own, Fried Tempeh is a great choice for anyone looking to embrace authentic Malaysian flavors in a health-conscious way. The recipe below offers a lighter, healthier version perfect for those tracking their calories without sacrificing taste.
Bahan-bahan(untuk 1 small plate (about 100g fried tempeh with sambal))
- 200g Tempeh (tempe)
- 2 tablespoons Coconut oil (minyak kelapa, or use any neutral oil)
- 1/2 teaspoon Turmeric powder (serbuk kunyit)
- 1/2 teaspoon Salt (garam)
- 2 cloves Garlic (bawang putih, finely minced)
- 2 Shallots (bawang merah, thinly sliced)
- 1 stalk Lemongrass (serai, white part only, smashed) - pilihan
- 2 Kaffir lime leaves (daun limau purut, finely sliced) - pilihan
- 1 Red chili (cili merah, thinly sliced (optional for heat)) - pilihan
- 1 small Pandan leaf (daun pandan, tied into a knot (optional, for aroma)) - pilihan
Arahan
- 1
Slice the tempeh into thin strips or bite-sized cubes for even frying.
3 minutes
Uniform pieces ensure even crispiness.
- 2
In a bowl, toss tempeh with turmeric powder and salt. Let marinate for 5 minutes.
5 minutes
Turmeric adds flavor and a vibrant golden color.
- 3
Heat coconut oil in a non-stick pan over medium heat. Add the pandan leaf and lemongrass to infuse the oil with fragrance.
3 minutes
Infusing the oil gives the tempeh an aromatic edge.
- 4
Add the marinated tempeh pieces in a single layer. Fry until golden and crispy on all sides, turning occasionally.
8 minutes
Do not overcrowd the pan to maintain crispiness.
Kenapa hidangan ini sihat
Fried Tempeh is a healthy choice because it features nutrient-dense, minimally processed ingredients. Tempeh offers high protein without cholesterol, and the use of aromatic herbs and spices means you get big flavor without needing excess salt or unhealthy fats. Using coconut oil in measured amounts and draining excess oil further reduces calorie content. This recipe fits well into a balanced, calorie-conscious diet while delivering authentic Malaysian taste.
Tempeh is a complete plant-based protein, rich in fiber and essential amino acids, making it a fantastic meat alternative for vegetarians and vegans. It is loaded with vitamins such as B2 and B6, minerals like magnesium and iron, and beneficial probiotics that support gut health due to its fermentation process. Using coconut oil in moderation provides healthy fats, while the inclusion of turmeric offers anti-inflammatory properties. This dish is naturally low in sugar and contains complex carbohydrates, making it a balanced choice for most diets.
Petua
- 💡Tip 1: Marinate tempeh with turmeric and salt for at least 5 minutes for deeper flavor.
- 💡Tip 2: Use fresh, firm tempeh for the best texture and taste.
- 💡Tip 3: Add a pandan leaf to the oil for a subtle, authentic Malaysian aroma.
Penyimpanan & hidangan
Store leftover fried tempeh in an airtight container in the fridge for up to 2 days. Reheat in an oven or air fryer to restore crispiness before serving. Avoid microwaving as it may soften the texture.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 210.0 kcal |
