Pea Puree
Makan Tengah Hari • Malaysia
How to Make Pea Puree (Traditional & Healthy Version)
Pea Puree, or 'purée kacang pea', is a wholesome vegetarian dish gaining popularity in Malaysia’s multicultural food scene. While not traditionally Malaysian, it has been adapted to local tastes by incorporating fresh herbs like daun ketumbar (coriander leaf), daun pandan, and hints of lemongrass for depth and aroma. In Malaysia, lighter vegetarian dishes such as Pea Puree are enjoyed as part of a balanced lunch, especially in urban health-conscious communities. The smooth texture and vibrant color make it appealing for both adults and children, and its flexibility allows for creative local toppings or sides like keropok or roti wholemeal. Pea Puree offers a mild, comforting flavor profile, perfect for balancing spicy or rich Malaysian mains. It pairs beautifully with grilled tempeh, tofu, or even a drizzle of santan for richness, reflecting Malaysia’s multicultural approach to food. The dish is simple to prepare, yet can be elevated with local ingredients—think lemongrass-infused oil or fresh pandan leaves—to create an authentic Malaysian twist. This healthy puree is ideal for vegetarian, weight-loss, and diabetic-friendly diets, making it a smart lunch option for calorie-conscious Malaysians.
Bahan-bahan(untuk 1 bowl (about 250ml) per serving)
- 2 cups Green peas (kacang pea hijau, fresh or frozen)
- 1 cup Vegetable broth (homemade or low-sodium)
- 2 tbsp Daun ketumbar (coriander leaves) (finely chopped)
- 1 leaf Daun pandan (tied into a knot for aroma) - pilihan
- 1 stalk Lemongrass (crushed)
- 2 cloves Garlic (minced)
- 1 tbsp Olive oil (or minyak jagung (corn oil))
- 1/4 tsp Salt (to taste)
- 1/4 tsp Black pepper (freshly ground)
- 1 tsp Lime juice (for tangy flavor) - pilihan
Arahan
- 1
Heat olive oil in a medium saucepan. Add minced garlic and crushed lemongrass, sauté until fragrant.
5 minutes
Don’t let garlic brown; stir constantly for best aroma.
- 2
Add green peas to the pan. Stir well to coat with oil and aromatics. Toss in daun pandan if using.
3 minutes
Fresh peas cook faster; frozen peas work well too.
- 3
Pour in vegetable broth and bring to a gentle simmer. Add salt and black pepper.
5 minutes
Use low-sodium broth for a healthier option.
- 4
Simmer until peas are tender and flavors are infused. Remove daun pandan and lemongrass stalk.
7 minutes
Taste and adjust salt if needed.
Kenapa hidangan ini sihat
Pea Puree is a healthy lunch choice thanks to its high fiber and protein content, which helps with satiety and weight management. The use of fresh, local ingredients ensures maximum nutritional value and minimal processed additives. With low fat and no cholesterol, it fits seamlessly into vegetarian, diabetic-friendly, and weight-loss diets. The dish’s nutrient richness supports overall wellness and is ideal for calorie tracking.
Green peas are a rich source of plant-based protein, fiber, and essential vitamins such as vitamin C, K, and folate. The addition of coriander and lemongrass brings antioxidants and anti-inflammatory benefits. Using olive oil or minyak jagung keeps saturated fat low, making this dish heart-healthy. Pea Puree is naturally low in calories and fat, while providing complex carbohydrates for sustained energy. The presence of garlic also supports immune health.
Petua
- 💡Tip 1: Use fresh peas when available for sweeter flavor.
- 💡Tip 2: Infuse the broth with lemongrass and pandan for authentic Malaysian aroma.
- 💡Tip 3: Garnish with toasted coriander seeds or crispy tempeh for added texture.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove, adding a splash of broth if needed to loosen the texture.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 90.0 kcal |
