Pulut dengan Mangga
Makan Tengah Hari • Malaysia
How to Make Glutinous Rice with Mango (Traditional & Healthy Version)
Glutinous Rice with Mango, locally known as 'Pulut Mangga', is a beloved dessert and light meal enjoyed across Malaysia, particularly in the vibrant multicultural communities of Penang and the northern states. This dish beautifully blends creamy, fragrant santan (coconut milk) with the subtle sweetness of glutinous rice, and the bright, juicy flavor of local mangoes. Its roots trace back to Malaysia’s rich history of rice-based desserts, reflecting influences from Thai cuisine while embracing uniquely Malaysian touches such as the use of pandan leaves for natural aroma and subtle flavor. Malaysia’s tropical climate yields some of the world’s best mangoes, making this dish a seasonal favorite, especially during the fruit’s peak months. Pulut Mangga is often served during family gatherings, festive occasions, or as a refreshing lunch on warm afternoons. The combination of sticky glutinous rice, lightly sweetened coconut sauce, and ripe mango slices creates a harmonious balance of textures and flavors that is both satisfying and health-conscious. The use of minimal added sugar and fresh, local ingredients ensures that this dish fits well into a balanced vegetarian diet, making it an excellent choice for health-conscious food lovers.
Bahan-bahan(untuk 1 plate (about 200g rice with 1/2 mango and coconut drizzle))
- 1 cup Glutinous rice (Pulut, soaked 3-4 hours)
- 1 large Fresh mango (Ripe, peeled and sliced)
- 3/4 cup Santan (coconut milk) (Fresh preferred)
- 1 leaf Pandan leaf (Tied in a knot)
- 1/4 tsp Salt
- 1 tbsp Gula Melaka (palm sugar) (Grated, or brown sugar)
- 1 tsp Sesame seeds (Toasted, for garnish) - pilihan
- 1 1/2 cups Water
Arahan
- 1
Soak the glutinous rice in water for at least 3 hours or overnight for best texture. Drain before cooking.
5 minutes (plus soaking time)
Longer soaking yields softer, more even rice grains.
- 2
In a rice cooker or steamer, add soaked rice, pandan leaf, and 1 1/2 cups water. Steam on medium heat for 20 minutes until rice is translucent and sticky.
20 minutes
Layer the pandan leaf on top of rice for maximum aroma.
- 3
While rice is steaming, prepare the coconut sauce: in a small saucepan, combine santan, salt, and gula Melaka. Heat gently, stirring until sugar dissolves. Do not boil.
5 minutes
Low heat preserves the coconut milk’s natural sweetness and prevents curdling.
- 4
Once rice is cooked, transfer it to a bowl and pour half the coconut sauce over the rice. Mix gently and let it sit covered for 10 minutes to absorb flavors.
10 minutes
Allowing the rice to rest makes it creamier and more flavorful.
Kenapa hidangan ini sihat
This dish is a healthy choice because it relies on fresh, whole ingredients with minimal processing. The sweetness comes primarily from ripe mangoes and a modest amount of palm sugar, reducing overall sugar intake. Using coconut milk in moderation ensures a creamy texture without excessive saturated fat. Pulut Mangga is naturally gluten-free, vegetarian, and can be adapted for vegan diets, making it suitable for a wide range of health-conscious eaters.
This Glutinous Rice with Mango recipe provides a balanced source of complex carbohydrates from glutinous rice, which offers sustained energy. Mangoes are rich in vitamins A and C, antioxidants that support immune health and skin vitality. Santan (coconut milk) adds healthy fats, particularly medium-chain triglycerides (MCTs), which are easily digested and provide satiety. The use of natural sweeteners like gula Melaka minimizes refined sugar content. Sesame seeds, when used, provide additional minerals such as calcium and iron.
Petua
- 💡Tip 1: Soak glutinous rice overnight for the best texture.
- 💡Tip 2: Choose ripe, fragrant local mangoes for maximum sweetness.
- 💡Tip 3: Do not boil coconut milk to prevent splitting; gentle heat is key.
Penyimpanan & hidangan
Store leftover glutinous rice and coconut sauce separately in airtight containers in the refrigerator for up to 2 days. Slice mango fresh before serving. Reheat rice gently in a steamer or microwave, and stir the sauce before use.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 300.0 kcal |
