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Mango Fruit
Makan Tengah Hari • Malaysia
How to Make Mango Kerabu (Traditional & Healthy Version)
Mango Kerabu is a vibrant Malaysian salad that showcases the tropical abundance of our land, especially during the mango season. This dish is a harmonious blend of sweet, tangy, and mildly spicy notes, reflecting Malaysia’s multicultural culinary heritage. The use of fresh ingredients like local mangoes, cili padi (bird’s eye chilli), bunga kantan (torch ginger flower), and fragrant herbs such as daun pudina (mint) and daun ketumbar (coriander) creates a refreshing and nutritious profile. Mango Kerabu is popular across Malaysia, particularly in the northern states like Kedah and Penang, where Thai influences mix with Malay flavors to create unique salads perfect for our hot climate. This healthy Malaysian Mango Kerabu recipe is perfect for lunch, offering a light yet satisfying option that is rich in texture and color. Traditionally served as a side or a starter, it is now enjoyed as a wholesome vegetarian lunch by those seeking a low-calorie, plant-based meal. The crunch from roasted peanuts and the subtle aroma of toasted santan (coconut flakes) elevate the dish, making it a staple in many Malaysian households. It’s a delicious way to experience the flavors of Malaysia while keeping your meal health-conscious and packed with nutrients.
Bahan-bahan(untuk 1 medium salad bowl (suitable for Malaysian lunch))
- 2 medium Ripe mango (mangga)
- 1 small Red onion (finely sliced)
- 2 Bird’s eye chilli (cili padi, finely chopped)
- 1 tablespoon Bunga kantan (torch ginger flower, thinly sliced) - pilihan
- 2 tablespoons Mint leaves (daun pudina, roughly torn)
- 2 tablespoons Coriander leaves (daun ketumbar, chopped)
- 2 tablespoons Roasted peanuts (coarsely crushed)
- 1 tablespoon Toasted coconut flakes (kerisik, unsweetened) - pilihan
- 2 tablespoons Lime juice (freshly squeezed)
- 1/4 teaspoon Salt
- 1 teaspoon Palm sugar (gula Melaka, grated)
Arahan
- 1
Peel and julienne the ripe mangoes into thin strips. Place them in a large salad bowl.
5 minutes
Choose mangoes that are slightly firm for the best texture.
- 2
Add finely sliced red onion, chopped cili padi, mint leaves, coriander leaves, and sliced bunga kantan to the mango.
3 minutes
Soak the red onion in cold water for 5 minutes to reduce pungency.
- 3
Sprinkle in the roasted peanuts and toasted coconut flakes (kerisik) for extra crunch and aroma.
2 minutes
Toast kerisik in a dry pan for a fresher taste.
- 4
In a small bowl, mix lime juice, salt, and grated gula Melaka until sugar dissolves.
2 minutes
Adjust lime juice and sugar to your preferred balance of tangy and sweet.
Kenapa hidangan ini sihat
This Mango Kerabu recipe is a healthy choice for lunch because it uses whole, plant-based ingredients without added oils or processed components. The natural sweetness of mango eliminates the need for refined sugars, and the inclusion of herbs and peanuts adds flavor without excess calories. It’s light yet filling, making it ideal for calorie-conscious eaters and those seeking a nutritious, energizing meal.
Mango Kerabu is packed with vitamins C and A from mangoes, antioxidants from herbs, and healthy fats from peanuts and kerisik. This dish is low in calories, cholesterol-free, and naturally gluten-free. The fiber content helps promote good digestion, while lime juice provides an added boost of vitamin C for immunity. The use of fresh, raw ingredients ensures maximum nutrient retention.
Petua
- 💡Tip 1: Use slightly underripe mango for a firmer texture and tangier flavor.
- 💡Tip 2: Prepare the dressing separately and toss just before serving to keep ingredients crisp.
- 💡Tip 3: Add a few torn daun limau purut (kaffir lime leaves) for extra Malaysian fragrance.
Penyimpanan & hidangan
Store Mango Kerabu in an airtight container in the refrigerator for up to 24 hours. Best consumed fresh to retain crunch and flavor.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 60.0 kcal |
