Campuran Snek Protein
Makan Tengah Hari • Malaysia
How to Make Protein Snack Mix (Traditional & Healthy Version)
Protein Snack Mix is a popular, wholesome snack inspired by Malaysia’s rich multicultural cuisine. Drawing on local flavors and ingredients, this vegetarian snack is commonly enjoyed as a midday energy booster or light lunch. It brings together the crunch of kacang tanah (peanuts), roasted chickpeas, pumpkin seeds, and the unique fragrance of pandan leaves, with a gentle hint of spice from curry powder and lemongrass. Malaysian home cooks love to craft such mixes for their families, especially because they are easy to prepare, highly customizable, and packed with nutrients. This healthy snack mix reflects Malaysia’s diversity, blending Indian, Malay, and Chinese snack traditions. The addition of air-fried tempeh and edamame increases the protein content, making it an ideal choice for vegetarians seeking a satisfying, energy-dense option. With local touches like baked curry leaves for aroma and a light drizzle of honey for natural sweetness, this Protein Snack Mix is a celebration of Malaysian flavors and a guilt-free treat for your lunchbox or afternoon tea. It’s perfect for those seeking a healthy, plant-based option without compromising taste or tradition.
Bahan-bahan(untuk 1 medium bowl (about 100g))
- 1/2 cup Kacang tanah (roasted peanuts) (unsalted, skinless)
- 1/2 cup Roasted chickpeas (drained and dried)
- 1/2 cup Tempeh (cubed, air-fried or baked)
- 1/3 cup Edamame beans (shelled, boiled)
- 1/4 cup Pumpkin seeds (biji labu)
- 8-10 leaves Curry leaves (fresh, baked until crisp)
- 1 leaf Pandan leaf (tied in a knot) - pilihan
- 1 stalk Lemongrass (smashed lightly) - pilihan
- 1/2 tsp Light curry powder (for gentle heat)
- 1 tsp Honey or agave (for natural sweetness) - pilihan
- 1 tsp Olive oil (or canola oil)
- 1/4 tsp Salt
Arahan
- 1
Preheat your oven or air fryer to 170°C. Line a baking tray with parchment paper.
2 minutes
Use an air fryer for crispier results with less oil.
- 2
In a large bowl, toss tempeh cubes with half the olive oil and a pinch of salt. Spread on the tray and bake or air fry for 10-12 minutes until golden and crisp.
12 minutes
Cut tempeh into small, even cubes for uniform cooking.
- 3
Arrange curry leaves and pandan leaf (if using) on the tray. Bake for 2-3 minutes until fragrant and crisp. Remove and set aside.
3 minutes
Watch closely to prevent burning; pandan and curry leaves crisp quickly.
- 4
Add roasted peanuts, chickpeas, edamame, and pumpkin seeds to a bowl. Drizzle with remaining olive oil, curry powder, and salt. Toss well to coat.
3 minutes
Use a gentle hand to avoid breaking the beans and tempeh.
Kenapa hidangan ini sihat
Choosing this Malaysian Protein Snack Mix supports a balanced diet, offering sustained energy from complex carbohydrates and lean plant protein. The snack is high in fiber, which aids digestion and helps you feel full longer—ideal for weight management. With no artificial additives and the use of local herbs for flavor instead of excess salt or sugar, this is a guilt-free, healthy lunch or snack option.
This Protein Snack Mix is packed with plant-based protein from tempeh, edamame, and chickpeas, making it a nutritious vegetarian option. The inclusion of kacang tanah and pumpkin seeds provides healthy fats, fiber, magnesium, and zinc, while curry leaves and pandan add natural antioxidants. By using minimal oil and no deep frying, the snack remains low in saturated fat. It’s also rich in vitamins B6, E, and iron, supporting energy and muscle health.
Petua
- 💡Tip 1: Use an air fryer to reduce oil while keeping the mix crispy.
- 💡Tip 2: Add dried fruits for natural sweetness and extra fiber, but adjust calories.
- 💡Tip 3: For extra aroma, crush the curry leaves before mixing with nuts and seeds.
Penyimpanan & hidangan
Store in an airtight container at room temperature for up to 5 days. Keep away from moisture to maintain crispness. For longer storage, refrigerate and re-crisp in the oven before eating.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 130.0 kcal |
