Manggis
Makan Tengah Hari • Malaysia
How to Make Manggis Salad (Traditional & Healthy Version)
Manggis, known as mangosteen, is celebrated in Malaysia for its sweet, tangy, and refreshing taste. This tropical fruit, often called the 'queen of fruits', has been cherished in Malaysian homes for generations. In this recipe, we highlight Manggis in a vibrant salad that’s both wholesome and packed with local flavors. Malaysian cuisine is renowned for its multicultural influences, and this salad combines the lush sweetness of manggis with fresh ulam (herbs), a hint of cili padi, and a light dressing featuring limau nipis (lime), reflecting our rich culinary diversity. This healthy Manggis salad is perfect for a light lunch, especially during hot days when Malaysian markets are filled with ripe manggis. The recipe uses abundant local produce—serai (lemongrass), daun pudina (mint), and bunga kantan (torch ginger flower)—which add fragrance and complexity to the dish. With no added sugar and minimal oil, it’s an excellent choice for calorie-conscious eaters who want to enjoy the authentic taste of Malaysia while supporting their health goals.
Bahan-bahan(untuk 1 medium bowl per serving)
- 6 whole fruits Fresh manggis (mangosteen) (peeled and segmented)
- 1 stalk Serai (lemongrass) (thinly sliced)
- 1/4 cup Daun pudina (mint leaves) (fresh, roughly chopped)
- 1 tablespoon Bunga kantan (torch ginger flower) (thinly sliced) - pilihan
- 1 Cili padi (bird's eye chili) (finely sliced, adjust to taste) - pilihan
- 1/2 Timun (cucumber) (julienned)
- 1 Limau nipis (lime) (juiced)
- 1/4 teaspoon Himalayan salt (or to taste)
- 1 teaspoon Extra virgin olive oil (optional, for dressing) - pilihan
- 1 small Pandan leaf (finely shredded, optional garnish) - pilihan
Arahan
- 1
Peel the manggis carefully, separating the white segments and removing any seeds. Set aside in a large salad bowl.
5 minutes
Use gloves to avoid staining your hands with the manggis rind.
- 2
Slice the serai (lemongrass) thinly and add to the bowl. Next, julienne the timun (cucumber) and toss with the manggis.
3 minutes
Always use the tender part of the lemongrass for best flavor.
- 3
Add chopped daun pudina (mint leaves) and sliced bunga kantan (if using) to the mixture.
2 minutes
Mint enhances freshness—add just before serving.
- 4
Finely slice cili padi and add to the bowl for a gentle spicy kick. Adjust quantity according to your spice tolerance.
1 minute
Remove seeds for less heat.
Kenapa hidangan ini sihat
This Manggis salad is a healthy choice because it uses only fresh fruits, herbs, and vegetables without any processed ingredients. The high fiber content helps with satiety and digestion, while the absence of refined sugar and minimal oil keeps it light and calorie-friendly. Local superfoods like bunga kantan and serai add unique nutrients and flavors.
Manggis is rich in antioxidants, particularly xanthones, which support a healthy immune system. The salad is low in calories, contains no added sugar, and is high in vitamin C, fiber, and essential minerals from local herbs and cucumber. With minimal oil and sodium, it fits well into most balanced diets, supporting heart health and good digestion.
Petua
- 💡Tip 1: Select fully ripe manggis for maximum sweetness and juiciness.
- 💡Tip 2: Slice herbs just before serving to retain their aroma.
- 💡Tip 3: Add a dash of roasted peanuts for extra crunch and local flair.
Penyimpanan & hidangan
Best eaten immediately. If needed, refrigerate for up to 2 hours, but avoid storing longer as manggis can become watery and herbs wilt.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 250.0 kcal |
