Goreng Nangka
Makan Tengah Hari • Malaysia
How to Make Jackfruit Stir Fry (Traditional & Healthy Version)
Jackfruit Stir Fry, known locally as 'Goreng Nangka', is a cherished vegetarian dish found across Malaysia, especially in communities with South Indian heritage. This recipe transforms young jackfruit into a delicious, nutrient-rich lunch option that celebrates the multicultural flavors of Malaysia. The stir fry incorporates aromatic ingredients like daun pandan (pandan leaf), serai (lemongrass), and santan (coconut milk), which are staples in Malaysian kitchens. With its tender texture and savory spices, Jackfruit Stir Fry is a wonderful showcase of how local produce is harmoniously blended with traditional cooking techniques. The dish is celebrated for its versatility — enjoyed during family lunches, festive gatherings, and as a healthy alternative to meat-based meals. Its subtle sweetness from jackfruit and the fragrant sauce, enhanced by turmeric, curry leaves, and chili, make it appealing to both vegetarians and those seeking plant-based options. Jackfruit Stir Fry highlights Malaysia’s culinary diversity, drawing influence from Indian, Malay, and local traditions, making it not just flavorful, but also deeply rooted in the country's food culture.
Bahan-bahan(untuk 1 medium bowl per serving)
- 2 cups Young jackfruit (Nangka muda, cut into strips)
- 1 medium Red onion (Bawang merah, sliced)
- 3 cloves Garlic (Bawang putih, minced)
- 1 stalk Serai (lemongrass) (Finely sliced)
- 10 leaves Curry leaves (Daun kari)
- 1 leaf Pandan leaf (Daun pandan, tied into a knot) - pilihan
- 2 Fresh chili (Cili merah, sliced)
- 1/2 teaspoon Turmeric powder (Serbuk kunyit)
- 1/2 cup Santan (coconut milk) (Lite if possible)
- 1/2 teaspoon Salt
- 1 tablespoon Cooking oil (Can use canola or coconut oil)
Arahan
- 1
Heat the cooking oil in a large wok or pan over medium heat. Add sliced red onion and garlic, sauté until fragrant and translucent.
5 minutes
Use minimal oil for a healthier dish.
- 2
Add serai (lemongrass), curry leaves, and pandan leaf. Stir fry until the lemongrass releases its aroma.
3 minutes
Tie pandan leaf for easy removal later.
- 3
Mix in the fresh chili and turmeric powder. Cook for 1 minute until the spices are well blended.
1 minute
Adjust chili for desired heat level.
- 4
Add young jackfruit strips. Stir well to coat with spices. Cook for 5 minutes until jackfruit softens.
5 minutes
Ensure jackfruit is tender before adding coconut milk.
Kenapa hidangan ini sihat
This dish is a healthy choice because it uses plant-based ingredients, minimal oil, and incorporates nutrient-rich local produce. Jackfruit provides a satisfying texture and fiber, supporting digestive health and weight management. Using lite santan reduces saturated fat, and the inclusion of aromatic herbs boosts flavor without extra calories. Ideal for those seeking wholesome, vegetarian Malaysian recipes.
Jackfruit Stir Fry is packed with dietary fiber, vitamin C, potassium, and antioxidants from ingredients like young jackfruit, onion, and chili. Jackfruit is low in calories and fat, making it ideal for calorie-conscious diets. The addition of santan (coconut milk) offers healthy fats, while lemongrass and curry leaves provide micronutrients and anti-inflammatory benefits. The dish is naturally gluten-free and can be adapted for vegans.
Petua
- 💡Tip 1: Use fresh young jackfruit for best texture; canned jackfruit works in a pinch.
- 💡Tip 2: Adjust santan for creaminess but avoid excess to keep calories low.
- 💡Tip 3: Garnish with fresh curry leaves for enhanced aroma and presentation.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove or microwave, adding a splash of water if needed to maintain moisture.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 160.0 kcal |
