Kerabu Kacang Panjang dengan Tofu
Makan Tengah Hari • Malaysia
How to Make Kerabu Kacang Panjang with Tofu (Traditional & Healthy Version)
Kerabu Kacang Panjang with Tofu is a vibrant Malaysian salad that celebrates the multicultural tapestry of our cuisine. Kerabu refers to a refreshing, tangy salad made with raw or lightly blanched vegetables, often tossed with fragrant herbs and spicy dressings. This version uses kacang panjang (long beans), an iconic ingredient in local markets, and tofu—a nutritious source of plant-based protein. The dish is commonly enjoyed as a light lunch or side, especially in the northern states like Kedah and Penang, where kerabu is a staple in Malay homes and Nyonya kitchens alike. Kerabu Kacang Panjang is renowned for its harmonious blend of flavors: crisp beans, creamy tofu, aromatic herbs, and a zesty dressing made from limau nipis (lime), cili padi (bird's eye chili), and roasted peanuts. The addition of tofu lends subtle richness and boosts the protein content, making it suitable for vegetarians. The dish is an excellent choice for calorie-conscious Malaysians, as it uses minimal oil and relies on fresh, wholesome ingredients. Perfect for those seeking a healthy lunch with authentic Malaysian taste, this kerabu is proof that nutritious food can be delicious and deeply rooted in cultural traditions.
Bahan-bahan(untuk 1 medium bowl per person)
- 150g Kacang panjang (long beans, sliced thin)
- 120g Tofu (firm tofu, cubed and lightly pan-fried)
- 2 Cili padi (bird's eye chili, finely sliced)
- 1 Bawang merah (shallot, thinly sliced)
- 1 Limau nipis (juice only)
- 2 Daun limau purut (kaffir lime leaves, finely sliced)
- 2 tbsp Kacang tanah (roasted peanuts, crushed)
- 1 stalk Serai (lemongrass, finely sliced)
- 1 tbsp Santan (coconut milk, optional for creaminess) - pilihan
- 1/4 tsp Garam (salt)
- 1/2 tsp Gula (sugar)
Arahan
- 1
Slice kacang panjang into thin rounds and blanch for 1 minute in boiling water. Drain and cool.
5 minutes
Do not overcook; beans should remain crisp.
- 2
Cube firm tofu and lightly pan-fry until golden. Set aside to cool.
8 minutes
Use minimal oil for a healthier option.
- 3
Prepare dressing: Combine limau nipis juice, sliced cili padi, garam, gula, and optional santan in a bowl.
3 minutes
Adjust lime and chili to taste for preferred tang and heat.
- 4
Slice bawang merah, daun limau purut, and serai finely for maximum aroma.
2 minutes
Finely slicing releases more flavor.
Kenapa hidangan ini sihat
This Malaysian kerabu is a healthy lunch option because it uses fresh vegetables, lean tofu, and minimal oil. The high fiber content aids satiety and weight management. The salad is low in simple carbohydrates, making it diabetic-friendly, and the inclusion of aromatic herbs increases antioxidant intake. It's a balanced meal with protein, fiber, and healthy fats—all essential for a nutritious Malaysian diet.
Kerabu Kacang Panjang with Tofu is packed with vitamins A, C, and K from long beans and herbs, plus plant-based protein from tofu. The dish is rich in fiber, supporting digestive health, and contains healthy fats from peanuts and optional santan. Lemongrass and lime provide antioxidants, while minimal oil keeps the calorie content low. It's naturally gluten-free, suitable for vegetarians, and can be adapted for vegans by omitting santan.
Petua
- 💡Tip 1: Always blanch kacang panjang briefly to retain crunch and color.
- 💡Tip 2: Use freshly squeezed limau nipis for the best tangy flavor.
- 💡Tip 3: Add extra herbs like daun pudina (mint) or daun ketumbar (coriander) for more aroma.
Penyimpanan & hidangan
Store leftovers in an airtight container in the fridge for up to 2 days. Consume within 24 hours for best freshness. Avoid freezing as tofu and herbs lose texture.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 160.0 kcal |
