Lemak Labu with Long Beans
Makan Tengah Hari • Malaysia
How to Make Lemak Labu with Long Beans (Traditional & Healthy Version)
Lemak Labu with Long Beans is a classic Malaysian vegetarian dish that beautifully showcases the country’s multicultural culinary heritage. Rooted in the Malay tradition, this dish combines the natural sweetness of labu kuning (pumpkin) and the crunch of kacang panjang (long beans) simmered gently in fragrant santan (coconut milk) with local aromatics like daun pandan and serai (lemongrass). The result is a creamy, comforting stew that is a staple in many Malaysian homes, enjoyed by both young and old. This dish is popular across Malaysia for its simplicity, nutritional value, and comforting flavors. Lemak Labu with Long Beans is particularly beloved during lunch, often served with warm steamed rice. Its gentle, subtly sweet profile makes it a favorite among vegetarians and those seeking a wholesome, plant-based meal. The use of fresh local ingredients and a gentle simmering method highlights the authenticity and health-conscious nature of Malaysian home cooking. Perfect for calorie tracking, this recipe skips heavy oils and relies on natural flavors, making it a smart choice for anyone looking for a nutritious, delicious Malaysian lunch.
Bahan-bahan(untuk 1 medium bowl per person, served with rice)
- 200g Labu kuning (pumpkin) (cut into cubes)
- 100g Kacang panjang (long beans) (cut into 4cm lengths)
- 200ml Santan (light coconut milk) (use light for fewer calories)
- 150ml Water (to adjust consistency)
- 1 stalk Serai (lemongrass) (bruised)
- 1 leaf Daun pandan (pandan leaf) (tied into a knot)
- 1 Red chili (sliced, optional for garnish) - pilihan
- 2 Shallots (finely sliced)
- 2 cloves Garlic (crushed)
- 1/2 tsp Salt (to taste)
- 1/4 tsp Black pepper (to taste)
Arahan
- 1
Prepare all ingredients: cube the pumpkin, cut long beans, slice shallots and garlic, bruise lemongrass, and tie pandan leaf.
5 minutes
Cut pumpkin into uniform cubes for even cooking.
- 2
In a medium pot, add 150ml water, lemongrass, pandan leaf, shallots, and garlic. Bring to a gentle simmer over medium heat.
3 minutes
Simmer aromatics first to infuse the broth with fragrance.
- 3
Add pumpkin cubes. Cover and cook for about 7 minutes until pumpkin is just tender.
7 minutes
Do not overcook pumpkin to maintain texture and nutrients.
- 4
Stir in long beans and cook for another 3 minutes until just crisp-tender.
3 minutes
Add long beans last to preserve their vibrant color and crunch.
Kenapa hidangan ini sihat
This Malaysian vegetarian recipe is a healthy choice because it uses wholesome, minimally processed ingredients and is naturally low in calories and saturated fat. The combination of vegetables and light coconut milk offers a nutrient-dense meal that supports overall wellness without sacrificing traditional flavors. It's suitable for various diets and is easily adapted for vegan or low-carb preferences.
Lemak Labu with Long Beans is rich in vitamins A and C from labu kuning, fiber from long beans, and healthy fats from light santan. It provides antioxidants, promotes digestion, and supports immune health. By using light coconut milk and minimal oil, the dish remains heart-friendly and lower in calories, making it ideal for weight management and balanced nutrition. The addition of fresh aromatics boosts micronutrient intake.
Petua
- 💡Tip 1: Use freshly pressed santan for the best authentic flavor.
- 💡Tip 2: Do not boil the coconut milk—gentle simmering preserves a smooth, creamy texture.
- 💡Tip 3: Try adding a small piece of ginger for extra warmth and aroma.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently over low heat, adding a splash of water if needed to loosen the sauce.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 220.0 kcal |
