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Paru Balado
Makan Tengah Hari • Malaysia
How to Make Paru Balado (Traditional & Healthy Version)
Paru Balado is a beloved dish in Malaysian cuisine, cherished for its bold flavors and vibrant color. Originally adapted from Indonesian culinary traditions, Paru Balado has found its place at the heart of Malaysia's multicultural food scene, especially in Negeri Sembilan and Selangor where Minangkabau influences are strong. Traditionally made with beef lung ('paru'), this health-conscious, vegetarian version uses firm tempeh as a protein-rich substitute, maintaining the signature sambal balado's spicy, tangy profile. This dish captures the essence of Malaysian cooking—with fresh local ingredients such as cili merah (red chilies), bawang merah (shallots), and a hint of limau purut (kaffir lime leaf) to enhance aroma and flavor. Paru Balado is perfect for lunch, offering a satisfying, zesty meal that pairs well with steaming hot nasi putih (white rice) or even brown rice for a healthier choice. It's ideal for those seeking authentic Malaysian taste while being mindful of calories and nutrition, and is easily adaptable for various dietary needs.
Bahan-bahan(untuk 1 generous lunch portion with sambal and tempeh)
- 200g Tempeh (as a vegetarian substitute for paru (beef lung))
- 6 Cili merah (large red chilies, deseeded for less heat)
- 3 Bawang merah (shallots, peeled)
- 2 cloves Bawang putih (garlic, peeled)
- 1 medium Tomato (diced)
- 1 Limau purut leaf (kaffir lime leaf, finely sliced)
- 2 tbsp Minyak masak (cooking oil, preferably canola or sunflower)
- 1/2 tsp Garam (salt, to taste)
- 1/2 tsp Gula perang (brown sugar, for balance)
- 1 stalk Serai (lemongrass, bruised) - pilihan
Arahan
- 1
Slice tempeh into thin, bite-sized pieces. Pat dry to remove excess moisture.
3 minutes
Dry tempeh crisps up better and absorbs less oil.
- 2
Heat 1 tablespoon minyak masak in a non-stick pan. Pan-fry tempeh on medium heat until golden brown on both sides. Set aside on paper towels.
6 minutes
Use minimal oil for a healthier result.
- 3
Blend cili merah, bawang merah, bawang putih, and tomato into a coarse paste using a blender or lesung batu (mortar and pestle).
3 minutes
Coarse texture gives authentic sambal feel.
- 4
Heat remaining minyak masak in the pan. Sauté the blended paste with serai (if using) and limau purut leaf until fragrant and oil separates.
4 minutes
Medium heat prevents burning and brings out aroma.
Kenapa hidangan ini sihat
Choosing tempeh over traditional paru reduces cholesterol and increases heart-healthy nutrients. Minimal frying and the use of fresh, local ingredients make this a wholesome lunch option. The sambal is naturally low in sugar and sodium, making it suitable for weight management and diabetes-friendly diets. It's a balanced meal when served with brown rice or ulam.
This vegetarian Paru Balado is rich in plant-based protein from tempeh and loaded with vitamins A and C from fresh chilies and tomatoes. The use of minimal oil and the inclusion of local herbs like limau purut and serai add antioxidants and natural flavor without extra calories. The dish is low in saturated fat and high in fiber, supporting digestive health and sustained energy.
Petua
- 💡Tip 1: Use a mortar and pestle (lesung batu) for the sambal to enhance aroma and texture.
- 💡Tip 2: Add a dash of lime juice before serving for extra freshness.
- 💡Tip 3: For extra crunch, lightly dust tempeh with cornstarch before frying.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat on the stove or in a microwave; add a splash of water if sambal has thickened.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 240.0 kcal |
