Nandos
Makan Tengah Hari • Malaysia
How to Make Vegetarian Nandos (Traditional & Healthy Version)
Vegetarian Nandos is a flavorful, Malay-inspired adaptation of the popular peri-peri grilled dish, reimagined for a healthy Malaysian lunch. With roots in multicultural Malaysia, this recipe celebrates the bold spices and fresh herbs that are integral to our local cuisine. By using tempeh—a high-protein, plant-based staple loved in Malaysian vegetarian cooking—paired with a tangy, aromatic peri-peri sauce made from cili padi, bawang putih (garlic), and serai (lemongrass), this dish delivers maximum flavor with a nutritious twist. Malaysian cuisine is renowned for its unique blend of flavors, thanks to its diverse cultural heritage. This vegetarian Nandos recipe pays homage to that spirit by including local ingredients like daun limau purut (kaffir lime leaves), pandan, and fresh lime. It's perfect for health-conscious Malaysians looking for a satisfying lunch that’s both nourishing and bursting with taste. Ideal for vegetarians, this recipe meets the demand for wholesome, delicious meals and introduces a creative take on a beloved dish, making it a new favorite in homes across Malaysia.
Bahan-bahan(untuk 1 plate with grilled tempeh and vegetables)
- 200g Tempeh (fermented soybean cake)
- 5 Cili padi (bird’s eye chili)
- 3 cloves Bawang putih (garlic)
- 1 stalk Serai (lemongrass, white part only)
- 2 leaves Daun limau purut (kaffir lime leaves)
- 1 small Pandan leaf (for aroma)
- 2 tbsp Lime juice (freshly squeezed)
- 1 tbsp Olive oil (or canola oil)
- 1 medium Capsicum (sliced)
- 8 Cherry tomatoes (halved) - pilihan
- 1/2 tsp Sea salt
- 1/4 tsp Black pepper (freshly cracked)
Arahan
- 1
Slice tempeh into 1cm thick pieces and set aside.
2 minutes
Use a sharp knife for even slices to ensure even grilling.
- 2
Blend cili padi, bawang putih, serai, daun limau purut, and pandan leaf with lime juice and olive oil until smooth to make the peri-peri marinade.
5 minutes
Remove tough parts of serai for a smoother paste.
- 3
Marinate tempeh slices in the peri-peri sauce for at least 10 minutes.
10 minutes
Marinate longer for deeper flavor—up to 30 minutes if time allows.
- 4
Preheat a grill pan over medium heat. Grill tempeh slices for 3-4 minutes on each side until lightly charred.
8 minutes
Brush grill with a little oil to prevent sticking.
Kenapa hidangan ini sihat
By using tempeh as a meat substitute, this recipe is cholesterol-free and lower in calories compared to traditional versions. Grilling instead of frying reduces excess oil, while fresh, natural ingredients keep the dish nutrient-dense and light. This makes it ideal for weight management, heart health, and maintaining balanced energy levels throughout the day.
This vegetarian Nandos is packed with plant-based protein from tempeh, essential for muscle health and sustained energy. The dish is low in saturated fat and high in fiber, thanks to the inclusion of fresh vegetables like capsicum and tomatoes. The use of cili padi and lemongrass not only boosts flavor but also adds antioxidants, vitamins A and C, and minerals such as iron and calcium. Olive oil provides healthy monounsaturated fats, supporting heart health.
Petua
- 💡Tip 1: Marinate tempeh overnight for maximum flavor infusion.
- 💡Tip 2: Use a grill pan with ridges for authentic char marks.
- 💡Tip 3: Add a sprinkle of chopped daun ketumbar (coriander) for extra freshness before serving.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat in a non-stick pan or microwave until warm. Avoid freezing to preserve texture.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 250.0 kcal |
