Mangosteen Salad
Makan Tengah Hari • Malaysia
How to Make Mangosteen Salad (Traditional & Healthy Version)
Mangosteen Salad is a refreshing Malaysian lunch option that celebrates the country's rich multicultural heritage. Using the queen of fruits, mangosteen, this salad is a burst of sweet, tangy, and aromatic flavours that highlight tropical Malaysian produce. Traditionally, Malaysians enjoy fruit salads (kerabu buah) using seasonal fruits, and mangosteen is prized for its juicy segments and subtle floral notes. The combination of mangosteen with local herbs like daun selasih (basil), daun ketumbar (coriander), and aromatics such as lemongrass and cili padi (bird’s eye chili) creates a vibrant dish that’s both nutritious and delightful. Mangosteen Salad is perfect for those seeking a light yet satisfying vegetarian meal. It can be served as a starter or a main lunch dish, especially in the warmer months. Malaysian cuisine often blends fruits with savoury ingredients, and this salad shows how local ingredients like kacang tanah (peanuts), lime, and santan (coconut milk) come together for a harmonious taste. The salad embodies the balance of flavours—sweet, sour, salty, and spicy—central to Malaysian food culture. This healthy recipe is ideal for calorie-conscious eaters and those looking to explore authentic Malaysian vegetarian cuisine.
Bahan-bahan(untuk 1 medium bowl per person)
- 2 cups Mangosteen (peeled and segmented)
- 1/4 cup Daun selasih (Thai basil) (freshly chopped)
- 1/4 cup Daun ketumbar (coriander leaves) (freshly chopped)
- 1 stalk Lemongrass (finely sliced)
- 2 Cili padi (bird’s eye chili) (thinly sliced) - pilihan
- 2 tbsp Kacang tanah (roasted peanuts) (crushed)
- 1/2 cup Timun (cucumber) (cubed)
- 1/4 cup Bawang merah (red onion) (thinly sliced)
- 2 tbsp Lime juice (freshly squeezed)
- 2 tbsp Santan (coconut milk) (light) - pilihan
- 1/4 tsp Garam (salt)
Arahan
- 1
Peel mangosteen and separate the segments, removing any seeds.
5 minutes
Use a sharp knife and gently twist to open mangosteen without bruising the fruit.
- 2
Slice lemongrass, bawang merah, and cucumber into thin, uniform pieces.
5 minutes
For best aroma, use only the tender inner stalk of lemongrass.
- 3
Chop daun selasih and daun ketumbar finely. Slice cili padi if using.
2 minutes
Wear gloves when handling cili padi to avoid irritation.
- 4
In a large bowl, combine mangosteen segments, cucumber, lemongrass, bawang merah, daun selasih, daun ketumbar, and cili padi.
3 minutes
Toss gently to avoid crushing the mangosteen.
Kenapa hidangan ini sihat
This Malaysian Mangosteen Salad is a healthy lunch choice because it uses fresh, minimally processed ingredients and is packed with fiber and vitamins. It avoids heavy oils and refined sugars, making it ideal for weight management and heart health. The use of local herbs and spices adds flavor without extra calories, and the salad can be easily adapted for diabetic or high-protein diets.
Mangosteen Salad offers a rich array of vitamins C and B, fiber, and antioxidants from mangosteen, basil, coriander, and cucumber. The salad is low in calories, supports hydration, and provides healthy fats from santan and peanuts. Lemongrass aids digestion, while lime juice boosts immunity. The dish is naturally vegetarian and can be adapted for vegan diets. Each serving is nutrient-dense, making it suitable for those tracking their macros and seeking a balanced meal.
Petua
- 💡Tip 1: Use freshly picked mangosteen for best flavor and juiciness.
- 💡Tip 2: Toast peanuts lightly before crushing to enhance aroma.
- 💡Tip 3: Adjust lime and chili levels to suit your taste and dietary needs.
Penyimpanan & hidangan
Store leftovers in an airtight container in the fridge for up to 24 hours. Best eaten fresh as mangosteen loses texture after prolonged refrigeration.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 90.0 kcal |
