📸 Image coming soon for Pumpkin Curry with Long Beans
Pumpkin Curry with Long Beans
Makan Tengah Hari • Malaysia
How to Make Pumpkin Curry with Long Beans (Traditional & Healthy Version)
Pumpkin Curry with Long Beans, known locally as Kari Labu dengan Kacang Panjang, is a beloved vegetarian dish in Malaysian cuisine, celebrated for its vibrant flavors and nourishing ingredients. Drawing from Malaysia's multicultural culinary heritage, this aromatic curry is a staple in many homes, especially among communities that appreciate plant-based meals. The combination of sweet pumpkin and crunchy long beans simmered in a light santan (coconut milk) gravy, infused with lemongrass and local spices, creates a wholesome and comforting experience. This dish reflects Malaysia’s diverse food culture, blending Indian, Malay, and Nyonya influences. It is often enjoyed as a lunch main or side dish, accompanied by steamed rice or brown rice for a healthier twist. Pumpkin Curry with Long Beans is perfect for those seeking a healthy, vegetarian option that doesn't compromise on authentic local flavor. The natural sweetness of pumpkin pairs beautifully with the freshness of long beans, making it a favorite for both adults and children alike.
Bahan-bahan(untuk 1 medium bowl per person)
- 2 cups Pumpkin (peeled and cut into cubes (labu kuning))
- 1 cup Long beans (cut into 4 cm pieces (kacang panjang))
- 1 cup Santan (light coconut milk) (fresh or carton)
- 1 small Onion (finely chopped)
- 2 cloves Garlic (minced)
- 1/2 inch Ginger (finely grated)
- 1 stalk Lemongrass (bruised)
- 1 tablespoon Curry powder (Malaysian curry powder)
- 1 Chili (sliced, adjust to taste) - pilihan
- 1 teaspoon Cooking oil (preferably canola or grapeseed)
- 1/2 teaspoon Salt (to taste)
- 1 cup Water (as needed for consistency)
- 1 Pandan leaf (knotted, optional for aroma) - pilihan
Arahan
- 1
Heat the oil in a medium pot over medium heat. Sauté onion, garlic, and ginger until fragrant and lightly golden.
4 minutes
Use minimal oil for a lighter calorie count.
- 2
Stir in the curry powder and sliced chili, cooking for another minute to release the aroma.
1 minute
Add a splash of water if the mixture sticks to avoid burning.
- 3
Add the pumpkin cubes and lemongrass. Stir to coat the pumpkin with the spices.
2 minutes
Smaller pumpkin pieces cook faster and absorb flavors better.
- 4
Pour in water and bring to a gentle boil. Reduce heat and simmer until pumpkin is just tender, about 7 minutes.
7 minutes
Test with a fork; pumpkin should be soft but not mushy.
Kenapa hidangan ini sihat
This Malaysian vegetarian curry is a healthy choice because it emphasizes whole vegetables, uses light santan, and requires little oil. The recipe avoids processed ingredients and includes a variety of plant-based nutrients. It's low in calories, vegan-adaptable, and rich in vitamins, minerals, and fiber, supporting weight management and overall wellness.
This Pumpkin Curry with Long Beans is packed with dietary fiber, vitamins A and C from pumpkin and long beans, and heart-healthy fats from light coconut milk (santan). The use of minimal oil and fresh ingredients ensures low saturated fat content. The dish is naturally cholesterol-free, rich in antioxidants, and provides slow-digesting carbohydrates, making it a nourishing choice for sustained energy.
Petua
- 💡Choose firm pumpkin for best texture and flavor.
- 💡Bruise lemongrass to release its citrusy aroma into the curry.
- 💡Stir in santan at the end to keep the curry creamy and prevent curdling.
Penyimpanan & hidangan
Store leftovers in an airtight container in the fridge for up to 2 days. Reheat gently over low heat, adding a splash of water if the gravy thickens. Avoid freezing as santan may separate.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 210.0 kcal |
