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Lemak Labu dengan Kacang Panjang
Makan Tengah Hari • Malaysia
How to Make Lemak Labu Dengan Kacang Panjang (Traditional & Healthy Version)
Lemak Labu Dengan Kacang Panjang is a cherished vegetarian dish in Malaysian cuisine, renowned for its creamy santan (coconut milk) base and the harmonious blend of pumpkin (labu) and long beans (kacang panjang). Traditionally served during lunch, this dish is a staple in many Malay households and is loved for its delicate balance of sweetness from labu and the fresh crunch of kacang panjang. The use of local ingredients like lemongrass (serai), turmeric (kunyit), and pandan leaves gives this dish its distinctive aroma and flavor, reflecting the multicultural and resourceful spirit of Malaysian cooking. Its origins can be traced to rural villages where fresh produce is abundant, making Lemak Labu Dengan Kacang Panjang both nutritious and accessible. This dish is often prepared as part of a larger vegetarian spread, especially during festive occasions or communal gatherings. The creamy, mildly spiced gravy is comforting, yet light, making it an ideal healthy option for those who want to enjoy authentic Malaysian flavors without excessive calories. The inclusion of plant-based ingredients also aligns with the growing trend towards health-conscious, vegetarian eating in Malaysia.
Bahan-bahan(untuk 1 medium bowl per person)
- 250g Labu (pumpkin), peeled and cubed (preferably Malaysian variety)
- 100g Kacang Panjang (long beans), cut into 4cm lengths
- 200ml Santan (coconut milk), light (use fresh or boxed)
- 200ml Water
- 1 stalk Serai (lemongrass), bruised
- 1 leaf Daun pandan (pandan leaf), knotted
- 1 tsp Kunyit (fresh turmeric) or turmeric powder (fresh grated or powder)
- 1 Red chili, sliced (for mild heat) - pilihan
- 2 Shallots, sliced
- 1/2 tsp Salt (to taste)
Arahan
- 1
Prepare all ingredients by peeling and cubing the labu, slicing the kacang panjang, shallots, and chili, and bruising the serai. Knot the pandan leaf.
5 minutes
Cut pumpkin evenly for uniform cooking.
- 2
In a medium pot, add water, serai, pandan leaf, shallots, and turmeric. Bring to a gentle boil over medium heat.
5 minutes
Pandan and serai infuse a deep aroma if simmered gently.
- 3
Add labu cubes to the pot and simmer until they begin to soften, about 7 minutes.
7 minutes
Do not overcook labu to retain texture and nutrients.
- 4
Stir in the kacang panjang and sliced chili. Continue to cook for another 3 minutes until the beans are bright green and crisp-tender.
3 minutes
Add chili according to your preferred spice level.
Kenapa hidangan ini sihat
This vegetarian Malaysian dish is a healthy choice because it emphasizes fresh vegetables, light coconut milk, and minimal oil. It’s naturally free from cholesterol, high in fiber, and rich in antioxidants. By using light santan and controlling salt, the calorie count is kept moderate, supporting weight management, heart health, and overall wellness. Perfect for those seeking nutritious yet flavorful Malaysian food.
Lemak Labu Dengan Kacang Panjang is packed with vitamins A and C from pumpkin and long beans, essential for immunity and skin health. The dish provides dietary fiber for improved digestion and heart health. Using light santan reduces saturated fat while still providing beneficial medium-chain triglycerides. This recipe is cholesterol-free and low in sodium, making it suitable for most dietary needs.
Petua
- 💡Tip 1: Use freshly squeezed santan for the richest flavor and aroma.
- 💡Tip 2: Add the coconut milk only at the end and do not boil after adding to avoid splitting.
- 💡Tip 3: Choose ripe, orange-fleshed labu for natural sweetness and color.
Penyimpanan & hidangan
Store in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove, adding a splash of water if needed to restore the creamy consistency.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 250.0 kcal |
