Mutton Soup
Makan Tengah Hari • Malaysia
How to Make Vegetarian Mutton Soup (Traditional & Healthy Version)
Vegetarian Mutton Soup, or Sup Kambing Vegetarian, is a beloved South Indian-inspired Malaysian dish that reflects the multicultural tapestry of Malaysian cuisine. Traditionally enjoyed by the Malaysian Indian community, this soup is known for its robust spices and aromatic herbs, offering a comforting bowl that warms both heart and body. In this health-conscious version, we swap out mutton for plant-based protein, making it suitable for vegetarians and those looking to enjoy a lighter meal. This soup is celebrated for its deeply flavorful broth, infused with fresh local ingredients like daun sup (Malaysian celery leaves), halia (ginger), and rempah (spices such as cumin, coriander, and fennel). It’s a staple during festive gatherings and family lunches, often served with wholemeal bread or rice. The vegetarian adaptation retains all the classic flavors, making it an excellent option for anyone seeking a nourishing, meat-free Malaysian lunch. Each spoonful delivers a taste of Malaysia’s rich culinary heritage, marrying South Indian influences with local produce and spices.
Bahan-bahan(untuk 1 medium bowl per serving)
- 200g Plant-based mutton or firm tofu (use soy-based or mushroom-based for best texture)
- 1 medium Red onion (bawang merah)
- 3 Garlic cloves (bawang putih)
- 2 cm piece Ginger (halia, sliced)
- 1 small Carrot (diced)
- 1 small Potato (diced)
- 1 Tomato (cut into wedges)
- 2 stalks Daun sup (Malaysian celery leaves, chopped)
- 1 tsp Coriander powder (serbuk ketumbar)
- 1/2 tsp Fennel seeds (biji jintan manis)
- 1/2 tsp Cumin powder (serbuk jintan putih)
- 1/2 tsp Black pepper (freshly ground)
- 1 Cinnamon stick (kulit kayu manis) - pilihan
- 2 Cloves (bunga cengkih) - pilihan
- 800 ml Water or low-sodium vegetable stock
- to taste Salt
- 1 tbsp Cooking oil (can use canola or sunflower oil)
Arahan
- 1
Heat oil in a large pot over medium heat. Add cinnamon stick and cloves (if using), stir until fragrant.
2 minutes
Toasting spices releases their essential oils for deeper flavor.
- 2
Add chopped onions, garlic, and ginger. Sauté until onions are translucent.
3 minutes
Keep stirring to avoid burning the garlic.
- 3
Add carrot, potato, and tomato. Stir well to coat vegetables with the spices.
3 minutes
Cut vegetables evenly for uniform cooking.
- 4
Sprinkle in coriander powder, cumin powder, fennel seeds, and black pepper. Mix thoroughly.
2 minutes
Toast spice powders briefly to intensify aroma.
Kenapa hidangan ini sihat
By substituting traditional mutton with plant-based protein and loading the soup with fresh vegetables, this recipe is lower in calories and fat while still providing satisfying flavor and nutrition. The use of local herbs and spices not only enhances taste but also offers antioxidants. It’s a nourishing, well-balanced meal perfect for those mindful of calorie intake and overall health.
This vegetarian mutton soup is rich in plant-based protein, dietary fiber, and essential vitamins such as vitamin A, C, and potassium, thanks to the variety of vegetables. Using tofu or soy-based meat substitutes adds protein while keeping saturated fat low. The spices, like ginger and black pepper, are known for their anti-inflammatory properties. With minimal oil and no cholesterol, this soup supports heart health and digestive wellness.
Petua
- 💡Tip 1: Use fresh daun sup for authentic aroma and flavor.
- 💡Tip 2: For extra depth, roast the spices before adding to the pot.
- 💡Tip 3: Add a squeeze of lime just before serving to brighten up the soup.
Penyimpanan & hidangan
Store leftover soup in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove. Add a splash of water if the soup thickens.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 230.0 kcal |
