Kacang Pol
Makan Tengah Hari • Malaysia
How to Make Kacang Pol (Traditional & Healthy Version)
Kacang Pol is a beloved Malaysian lunch dish that beautifully showcases the nation's multicultural culinary heritage. Originating from Johor, this hearty bean stew is packed with wholesome ingredients and often served with warm bread or roti, garnished generously with fresh vegetables. Its roots lie in the vibrant street food culture, making it a staple for locals seeking comfort and nourishment. The dish blends the richness of fava beans (kacang parang) with aromatic spices like cumin, coriander, and Malaysian ingredients such as bawang putih (garlic) and bawang merah (shallots), creating a robust flavor profile that is both satisfying and nutritious. Malaysians cherish Kacang Pol for its versatility and ease of preparation, making it popular during lunch hours in bustling kopitiams and home kitchens alike. The stew's velvety texture and earthy notes are complemented by tangy toppings like limau nipis (lime), cili merah (red chili), and crisp salad vegetables. Its vegetarian nature makes it ideal for those seeking plant-based options, and with simple tweaks, it can be adapted for various dietary needs. Whether enjoyed with family or among friends, Kacang Pol stands as a testament to Malaysia's culinary ingenuity, using locally sourced ingredients to deliver comfort and flavor.
Bahan-bahan(untuk 1 bowl with bread and vegetable garnish)
- 1 cup Fava beans (kacang parang) (soaked overnight)
- 3 cloves Bawang putih (garlic) (finely chopped)
- 2 Bawang merah (shallots) (finely chopped)
- 1 tsp Cumin powder
- 1 tsp Coriander powder
- 1/2 tsp Black pepper (freshly ground)
- 1 tbsp Olive oil (or minyak masak)
- 2 cups Vegetable stock (low sodium)
- 1 Limau nipis (lime) (cut into wedges)
- 1 Cili merah (red chili) (sliced, optional garnish) - pilihan
- 1/2 cup Fresh salad vegetables (cucumber, tomato, spring onion)
- 2 slices Wholegrain bread (for serving)
Arahan
- 1
Soak kacang parang (fava beans) overnight in water to soften. Drain before cooking.
5 minutes
Ensure beans are fully submerged for even soaking.
- 2
Heat olive oil in a pot. Sauté bawang putih (garlic) and bawang merah (shallots) until fragrant and lightly golden.
4 minutes
Low heat prevents burning and preserves aroma.
- 3
Add cumin powder, coriander powder, and black pepper. Stir well for 1 minute to release the spices' aroma.
1 minute
Toasting spices intensifies their flavor.
- 4
Add drained fava beans and vegetable stock. Bring to a gentle boil, then lower heat and simmer for 10-12 minutes until beans are tender.
12 minutes
Skim off foam for a cleaner stew.
Kenapa hidangan ini sihat
This dish is a healthy lunch option because it is low in saturated fat, high in protein, and packed with fiber. It uses a variety of local vegetables and whole grains, supporting balanced nutrition. Kacang Pol is naturally vegetarian and can be adapted for vegan diets, making it suitable for a wide range of dietary preferences. Its nutrient density and low calorie count make it perfect for weight management and overall wellness.
Kacang Pol is rich in plant-based protein and dietary fiber, thanks to the fava beans. These beans provide essential B vitamins, iron, magnesium, and antioxidants, supporting heart health and digestion. The addition of fresh vegetables boosts vitamin C and potassium, while wholegrain bread contributes complex carbohydrates and more fiber, keeping you full and energized. Olive oil offers healthy monounsaturated fats, and low-sodium vegetable stock keeps sodium levels in check.
Petua
- 💡Tip 1: Soaking beans overnight ensures a creamy texture and faster cooking.
- 💡Tip 2: Mash half the beans for a thicker, richer stew.
- 💡Tip 3: Add fresh lime just before serving to enhance flavor and freshness.
Penyimpanan & hidangan
Store leftover Kacang Pol in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove, adding a splash of water if needed. Bread and garnishes should be stored separately.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 250.0 kcal |
