📸 Image coming soon for Pumpkin and Long Bean Coconut Stew
Pumpkin and Long Bean Coconut Stew
Makan Tengah Hari • Malaysia
How to Make Pumpkin and Long Bean Coconut Stew (Traditional & Healthy Version)
Pumpkin and Long Bean Coconut Stew, known locally as 'Labu dan Kacang Panjang Masak Lemak', is a beloved vegetarian dish that highlights the rich multicultural tapestry of Malaysia’s cuisine. This savory stew combines naturally sweet pumpkin and crisp long beans, simmered gently in 'santan' (coconut milk) with aromatic spices like lemongrass and turmeric, delivering a comforting and nourishing meal. Traditionally enjoyed across Malaysia for lunch, this stew reflects the country's vibrant use of locally grown vegetables and herbs. Whether served with brown rice or enjoyed as a light standalone meal, it is a testament to the balance of flavors and textures characteristic of Malaysian home cooking. The use of fresh ingredients and simple methods makes it suitable for health-conscious eaters and those seeking authentic tastes with a nutritious twist. Its natural sweetness, subtle spice, and creamy texture make it a family favorite, easily adaptable for various dietary needs.
Bahan-bahan(untuk 1 medium bowl per serving)
- 1 cup Pumpkin (cubed, labu)
- 1 cup Long beans (cut into 5cm lengths, kacang panjang)
- 1 cup Thin coconut milk (santan cair)
- 1/2 cup Water
- 1 small Red onion (finely sliced, bawang merah)
- 2 cloves Garlic (minced)
- 1/2 inch Fresh turmeric (or 1/2 tsp turmeric powder, kunyit)
- 1 stalk Lemongrass (bruised, serai)
- 1 leaf Pandan leaf (tied in a knot, daun pandan) - pilihan
- 1/2 tsp Salt (to taste)
- 1/4 tsp Black pepper (optional) - pilihan
- 1 Red chili (sliced, optional for mild heat) - pilihan
Arahan
- 1
Prepare all vegetables: peel and cube the pumpkin, trim and cut the long beans, slice the onion, mince the garlic, and bruise the lemongrass.
5 minutes
Cut pumpkin and long beans evenly for even cooking.
- 2
In a medium pot, combine water, onion, garlic, turmeric, lemongrass, and pandan leaf. Bring to a gentle boil over medium heat.
5 minutes
Adding pandan enhances the stew’s fragrance.
- 3
Add pumpkin cubes to the pot and simmer for 5 minutes until slightly tender.
5 minutes
Pumpkin should still hold its shape.
- 4
Add the long beans and thin coconut milk (santan cair). Stir well, then season with salt and black pepper.
3 minutes
Do not overcook the beans to retain their crunch.
Kenapa hidangan ini sihat
This dish is naturally lower in calories and fat, especially when using thin coconut milk. The abundance of vegetables provides antioxidants and essential nutrients, making it ideal for weight management and overall wellness. Its simple, plant-based ingredients support digestive health and are suitable for vegetarian and vegan diets, aligning with health-conscious meal planning.
This Pumpkin and Long Bean Coconut Stew is rich in dietary fiber, beta-carotene, vitamin C, and potassium from pumpkin and long beans. The use of 'santan' adds healthy medium-chain triglycerides, while turmeric provides anti-inflammatory benefits. It's low in saturated fat and free from cholesterol, making it suitable for heart health. This dish is also gluten-free, with complex carbohydrates to support sustained energy.
Petua
- 💡Tip 1: Always use fresh pumpkin for the best natural sweetness.
- 💡Tip 2: Bruise lemongrass to release its full aroma.
- 💡Tip 3: Thin coconut milk reduces calories and prevents the stew from being too rich.
Penyimpanan & hidangan
Cool leftovers promptly and store in an airtight container in the fridge for up to 2 days. Reheat gently over low heat, adding a splash of water if needed to maintain consistency. Not suitable for freezing due to coconut milk separation.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 230.0 kcal |
