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Paru Sambal
Makan Tengah Hari • Malaysia
How to Make Paru Sambal (Traditional & Healthy Version)
Paru Sambal is a beloved dish in Malaysian Malay cuisine, featuring tender beef lung (paru) coated in a spicy, fragrant sambal sauce. This dish is a staple at many warungs and festive gatherings, reflecting the vibrant multicultural spirit of Malaysia. The sambal itself, made from a blend of cili padi, bawang merah, bawang putih, and local spices, delivers a tantalizing balance of heat and umami, perfectly complementing the unique texture of paru. In Malaysia, Paru Sambal is often served during lunch, especially as part of nasi campur or at festive spreads during Hari Raya. Its bold flavors and satisfying protein content make it a favorite among locals seeking both taste and tradition. By using healthy cooking techniques and moderating oil, this recipe keeps the classic flavors intact while making it suitable for calorie-conscious eaters. Local ingredients such as daun limau purut (kaffir lime leaves), serai (lemongrass), and a hint of gula Melaka create a truly authentic and aromatic experience, bringing a taste of Malaysian heritage to your table.
Bahan-bahan(untuk 1 medium plate with sambal paru and side salad)
- 200g Beef lung (paru) (cleaned and sliced thin)
- 5 Cili merah (red chilies) (seeded for less heat)
- 3 Cili padi (bird's eye chilies) (adjust to taste)
- 3 Bawang merah (shallots) (peeled)
- 2 cloves Bawang putih (garlic) (peeled)
- 1 stalk Serai (lemongrass) (bruised)
- 2 Daun limau purut (kaffir lime leaves) (torn)
- 1 tsp Gula Melaka (palm sugar) (grated)
- 1/2 tsp Garam (salt) (to taste)
- 1 tbsp Minyak masak (cooking oil) (preferably canola or sunflower)
- 2 tbsp Air asam jawa (tamarind juice) (from 1 tsp asam jawa paste in water)
Arahan
- 1
Clean and slice the paru (beef lung) into thin, bite-sized pieces. Blanch in boiling water for 3 minutes, then drain well.
5 minutes
Blanching removes impurities and softens the texture.
- 2
Blend cili merah, cili padi, bawang merah, and bawang putih into a smooth paste.
3 minutes
Add a splash of water if needed to help blending.
- 3
Heat minyak masak in a non-stick pan. Sauté the blended paste with serai and daun limau purut until aromatic and oil starts to separate.
5 minutes
Use low-medium heat to avoid burning the sambal.
- 4
Add the sliced paru and stir-fry until evenly coated and slightly crisp at the edges.
4 minutes
Stir constantly for even cooking and to prevent sticking.
Kenapa hidangan ini sihat
This healthy Paru Sambal recipe uses less oil and incorporates more natural, nutrient-dense ingredients. Blanching the paru reduces cholesterol and fats, while the sambal's blend of spices and herbs offers metabolic and digestive benefits. With controlled sodium and sugar from natural sources, it’s suitable for those monitoring calories and aiming for a heart-friendly Malaysian lunch.
Paru Sambal is rich in protein from beef lung, supporting muscle maintenance. The sambal is packed with antioxidants from chilies, garlic, and shallots, which help boost immunity and metabolism. Lemongrass and kaffir lime leaves add vitamins and minerals such as vitamin C, iron, and potassium. Using minimal oil and lean cuts keeps saturated fat low, making it a balanced choice when paired with fresh vegetables or brown rice.
Petua
- 💡Tip 1: Thinly slice paru for even cooking and a pleasant texture.
- 💡Tip 2: Use minimal oil by opting for non-stick cookware.
- 💡Tip 3: Fresh daun limau purut and serai elevate the aroma—don’t skip them.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently to preserve texture and flavor.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 220.0 kcal |
