Fried Tofu with Vegetables
Makan Tengah Hari • Malaysia
How to Make Fried Tofu with Vegetables (Traditional & Healthy Version)
Fried Tofu with Vegetables, known locally as 'Tauhu Goreng Sayur', is a beloved vegetarian dish in Malaysian cuisine. Rooted in the multicultural heritage of Malaysia, this dish combines the subtle flavors of tauhu (tofu), fresh local vegetables, and aromatic spices like bawang putih (garlic) and serai (lemongrass). The crispy tofu pairs perfectly with the stir-fried vegetables, creating a balanced meal that is both satisfying and nutritious. In Malaysia, tauhu goreng is often enjoyed at lunch stalls and home kitchens, reflecting the country's vibrant food culture and emphasis on fresh produce.<br><br>This healthy version celebrates the bounty of Malaysian markets, featuring locally grown bok choy, carrots, and capsicum, with a touch of kicap cair (light soy sauce) and a sprinkle of biji bijan (sesame seeds) for added flavor. Lemongrass and daun ketumbar (coriander leaves) lend distinctive Asian aromas, while the use of minimal oil makes it suitable for calorie-conscious eaters. Perfect for lunch, this recipe is easy to prepare and showcases the Malaysian philosophy of balancing taste, nutrition, and cultural significance.
Bahan-bahan(untuk 1 bowl (approx. 300g) per serving)
- 200g Firm tofu (tauhu) (Cut into cubes)
- 1 cup Bok choy (Chopped)
- 1 medium Carrot (Julienned)
- 1/2 cup Red capsicum (Sliced)
- 2 cloves Garlic (bawang putih) (Minced)
- 1 stalk Lemongrass (serai) (Finely chopped)
- 1 tbsp Light soy sauce (kicap cair)
- 1 tsp Sesame oil
- 1 tsp Sesame seeds (biji bijan) (For garnish) - pilihan
- 2 tbsp Coriander leaves (daun ketumbar) (Chopped) - pilihan
- 2 tbsp Vegetable oil (For frying tofu)
- 1/4 tsp Salt
- 1/4 tsp Black pepper
Arahan
- 1
Press the tofu gently between paper towels to remove excess moisture. Cut into 2cm cubes.
5 minutes
Dry tofu fries crisper and absorbs less oil.
- 2
Heat 2 tbsp vegetable oil in a non-stick pan over medium heat. Fry tofu cubes until golden brown on all sides. Remove and drain.
6 minutes
Do not overcrowd the pan to ensure even frying.
- 3
In the same pan, add sesame oil. Sauté garlic and lemongrass until fragrant.
2 minutes
Stir constantly to prevent burning.
- 4
Add carrots and capsicum. Stir-fry for 2 minutes. Then add bok choy and cook until just wilted.
4 minutes
Add vegetables in order of hardness for even cooking.
Kenapa hidangan ini sihat
This Malaysian Fried Tofu with Vegetables recipe is health-conscious thanks to minimal oil, nutrient-dense vegetables, and protein-rich tofu. It avoids heavy sauces and refined sugars, making it a smart lunch option for calorie tracking. The inclusion of local herbs and spices boosts flavor without extra calories, aligning with healthy eating trends and supporting sustainable, plant-based diets.
Fried Tofu with Vegetables offers a balanced nutritional profile, featuring plant-based protein from tauhu (tofu) and fiber-rich vegetables like bok choy and carrots. Lemongrass and garlic provide antioxidants, while sesame oil and seeds contribute healthy fats. The dish is low in saturated fat, cholesterol-free, and contains essential vitamins such as A, C, and K, plus minerals like calcium and iron. Suitable for vegetarians, it supports heart health, digestion, and energy levels.
Petua
- 💡Tip 1: Ensure tofu is dry before frying for maximum crispiness.
- 💡Tip 2: Use a wok for easy tossing and even heat distribution.
- 💡Tip 3: Add vegetables in stages to maintain texture and color.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan or microwave; avoid freezing as tofu texture may alter.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 220.0 kcal |
