Petola and Carrot Soup
Makan Tengah Hari • Malaysia
How to Make Petola and Carrot Soup (Traditional & Healthy Version)
Petola and Carrot Soup is a classic Malaysian vegetarian dish, cherished for its simplicity and wholesome flavors. 'Petola' refers to sponge gourd, a beloved vegetable in Malaysian home cooking, particularly among the Malay and Chinese communities. This soup is often served as a light lunch or part of a larger meal, reflecting Malaysia’s multicultural food heritage. The combination of petola and carrot creates a vibrant, naturally sweet broth that is gentle on the palate and easy to digest. Malaysia’s tropical climate provides an abundance of fresh vegetables, and sponge gourd is a local favorite due to its mild taste and tender texture. Traditionally, Petola and Carrot Soup is simmered with aromatic ingredients like bawang putih (garlic), bawang merah (shallots), and daun pandan (pandan leaf), infusing the soup with subtle fragrance reminiscent of Malaysian kitchens. The dish is perfect for those seeking a nutritious, plant-based option that highlights the essence of local produce while being low in calories and fat. This healthy Malaysian recipe is a great choice for anyone tracking calories or aiming for clean eating. Its clear, light broth and minimal oil make it suitable for lunch, especially in Malaysia’s humid weather. The soup’s delicate flavors and vibrant colors make it appealing to all ages, cementing its place as a go-to meal in Malaysian households.
Bahan-bahan(untuk 1 medium bowl (approx. 350 ml))
- 1 medium (about 250g) Petola (sponge gourd) (petola)
- 1 large (about 150g) Carrot (lobak merah)
- 3 cups Vegetable broth (homemade or low-sodium)
- 2 cloves Garlic (bawang putih, sliced)
- 2 Shallots (bawang merah, finely chopped)
- 1 Pandan leaf (daun pandan, tied into a knot)
- 1/4 tsp White pepper (lada putih)
- 1/2 tsp Salt (garam, to taste)
- 1/2 tbsp Cooking oil (canola or sunflower)
- 1 stalk Spring onion (daun bawang, chopped for garnish) - pilihan
Arahan
- 1
Rinse petola and carrot thoroughly. Peel petola, slice into rounds. Peel carrot and slice thinly.
5 minutes
Cut vegetables evenly for consistent cooking.
- 2
Heat oil in a pot over medium heat. Sauté garlic and shallots until fragrant and slightly golden.
3 minutes
Don’t burn garlic; it can turn bitter.
- 3
Add carrot slices to the pot. Stir for 2 minutes, allowing carrots to release their sweetness.
2 minutes
Carrots add natural sweetness to the broth.
- 4
Pour in vegetable broth. Bring to a gentle boil, then add pandan leaf.
3 minutes
Use pandan for added fragrance.
Kenapa hidangan ini sihat
This soup is packed with vitamins, minerals, and antioxidants from fresh vegetables, making it a nutrient-dense option for lunch. Its low calorie and fat content make it ideal for weight management and overall wellness. The natural sweetness of petola and carrot eliminates the need for artificial flavorings, ensuring a clean eating experience. The use of pandan and aromatics boosts flavor without extra calories.
Petola and Carrot Soup is low in calories and fat, making it excellent for calorie-conscious diets. Petola is rich in dietary fiber, vitamin C, and potassium, supporting digestive health and immunity. Carrots provide beta-carotene, vitamin A, and antioxidants for good vision and skin. The clear broth is hydrating, and the use of minimal oil keeps the dish heart-friendly. With no animal products, this soup is suitable for vegetarians and can be easily adapted for vegans.
Petua
- 💡Tip 1: Use fresh petola for best texture and flavor.
- 💡Tip 2: Add a pandan leaf for authentic Malaysian aroma.
- 💡Tip 3: Slice vegetables thinly for faster cooking and even flavor distribution.
Penyimpanan & hidangan
Store leftover soup in an airtight container in the refrigerator for up to 2 days. Reheat gently over low heat to preserve texture. Do not freeze as petola can become mushy.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 70.0 kcal |
