📸 Image coming soon for Labu Masak Lemak with Long Beans
Labu Masak Lemak with Long Beans
Makan Tengah Hari • Malaysia
How to Make Labu Masak Lemak with Long Beans (Traditional & Healthy Version)
Labu Masak Lemak with Long Beans is an iconic Malaysian vegetarian dish that beautifully showcases the multicultural roots of Malaysia’s cuisine. This recipe combines tender pumpkin (labu) and crisp long beans (kacang panjang) simmered in a creamy, aromatic coconut milk (santan) gravy, enriched with local spices and herbs like lemongrass (serai), turmeric (kunyit), and fresh chili. Traditionally served for lunch, Labu Masak Lemak is popular in homes across Malaysia, especially in Negeri Sembilan and Melaka, and reflects the harmonious blend of Malay cooking traditions with local produce. The dish stands out for its vibrant golden color, comforting flavor, and subtle heat, making it a staple in vegetarian Malaysian diets. With the inclusion of pandan leaves for fragrance and the use of fresh ingredients, Labu Masak Lemak is not only delicious but also nutrient-rich. It’s a wonderful choice for anyone seeking a healthy, plant-based meal that’s authentically Malaysian and highlights the country’s rich agricultural bounty. Perfect for calorie-conscious eaters, this recipe offers hearty satisfaction without sacrificing flavor or nutrition.
Bahan-bahan(untuk 1 medium bowl per serving)
- 200g Pumpkin (labu) (peeled and cubed)
- 100g Long beans (kacang panjang) (cut into 5cm lengths)
- 200ml Fresh santan (coconut milk) (light version for lower calories)
- 100ml Water (for adjusting gravy)
- 1 stalk Serai (lemongrass) (bruised)
- 1 leaf Pandan leaf (tied into a knot)
- 1/2 tsp Turmeric powder (kunyit) (or fresh turmeric, grated)
- 1 Red chili (sliced)
- 1/2 tsp Salt
- 2 Shallots (sliced)
- 1 tsp Cooking oil (healthy oil e.g., canola)
Arahan
- 1
Heat oil in a pot. Sauté sliced shallots until fragrant.
5 minutes
Use minimal oil for a lighter dish.
- 2
Add lemongrass and pandan leaf. Stir until aromatic.
2 minutes
Bruising lemongrass releases more flavor.
- 3
Add pumpkin cubes and turmeric powder. Stir gently to coat.
3 minutes
Stir carefully to avoid breaking pumpkin pieces.
- 4
Pour in water, cover, and simmer until pumpkin starts to soften.
5 minutes
Don’t overcook pumpkin; it should hold its shape.
Kenapa hidangan ini sihat
This dish is a healthy choice due to its reliance on fresh vegetables and moderate use of coconut milk. It’s rich in fiber, promotes good digestion, and helps maintain energy levels during lunch. The absence of animal products makes it ideal for vegetarians, and its lower calorie profile compared to meat-based versions supports weight management. The use of local spices adds health benefits without extra calories.
Labu Masak Lemak with Long Beans is packed with dietary fiber, vitamins A and C, and antioxidants from pumpkin and long beans. Light santan keeps fat content in check, while the inclusion of turmeric adds anti-inflammatory benefits. The use of local herbs like lemongrass and pandan further boosts the dish with micronutrients and natural fragrances. This vegetarian dish is low in saturated fat and free from cholesterol, making it suitable for heart health.
Petua
- 💡Tip 1: Use fresh santan for the best flavor and creaminess.
- 💡Tip 2: Adjust chili for your preferred spice level.
- 💡Tip 3: Add fresh turmeric for extra color and health benefits.
Penyimpanan & hidangan
Store cooled leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently to avoid curdling the santan. Do not freeze, as coconut milk may separate.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 225.0 kcal |
