Pumpkin Puree
Makan Tengah Hari • Malaysia
How to Make Pumpkin Puree (Traditional & Healthy Version)
Pumpkin Puree, or 'purée labu', is a versatile dish celebrated in Malaysian cuisine, drawing inspiration from the rich multicultural tapestry of the country. Labu kuning, a local pumpkin variety, is often featured in festive dishes and everyday meals, prized for its subtle sweetness and creamy texture. In Malaysia, pumpkin puree is not only used as a base for soups and curries, but also incorporated into desserts and snacks, making it a staple ingredient across Malay, Chinese, and Indian kitchens. This healthy Malaysian pumpkin puree recipe highlights the natural flavors of labu kuning, enhanced with aromatic pandan leaves and a touch of santan (coconut milk) for richness. Lemongrass adds a gentle citrus note, while a pinch of cinnamon brings warmth. The dish is simple, plant-based, and perfect for vegetarian diets, aligning with Malaysia's growing health-conscious movement. Whether enjoyed as a lunch side or a filling for kuih, this puree is a wholesome, nutritious option reflecting Malaysia’s love for local ingredients and balanced flavors.
Bahan-bahan(untuk 1 medium bowl (approx. 200g))
- 2 cups, diced Labu kuning (pumpkin) (local yellow pumpkin)
- 1/4 cup Santan (coconut milk) (light santan preferred)
- 1 leaf Daun pandan (pandan leaf) (tied into a knot)
- 1 stalk Serai (lemongrass stalk) (bruised)
- 1/4 tsp Garam (salt) (fine sea salt)
- 1/4 tsp Kayu manis (cinnamon powder) - pilihan
- 1 cup Air (water) (filtered)
- 1 tsp Minyak zaitun (olive oil) (for sautéing)
- 1/4 tsp Lada hitam (black pepper) - pilihan
- 1 tbsp, chopped Daun ketumbar (coriander leaves) (for garnish) - pilihan
Arahan
- 1
Clean and dice labu kuning into small cubes. Prepare daun pandan, serai, and other aromatics.
5 minutes
Use fresh pumpkin for best flavor and texture.
- 2
Heat minyak zaitun in a medium pot. Sauté serai and daun pandan until fragrant.
3 minutes
Bruise lemongrass to release its aroma.
- 3
Add diced pumpkin, garam, and water. Bring to a boil, then reduce heat and simmer.
10 minutes
Cover the pot to cook pumpkin faster and preserve moisture.
- 4
Remove daun pandan and serai. Add santan and kayu manis, stirring gently.
2 minutes
Use light santan for a lower fat option.
Kenapa hidangan ini sihat
Pumpkin puree is naturally low in calories and fat, making it ideal for weight management. The dish is nutrient-dense, offering vitamins, minerals, and dietary fiber without excess sodium or sugar. Using local, fresh ingredients and minimal oil ensures a wholesome meal. It's a great choice for anyone seeking healthy Malaysian recipes with balanced macros.
Labu kuning is rich in beta-carotene, vitamin A, and fiber, supporting eye health and digestion. Santan adds healthy fats while keeping the dish plant-based. The use of aromatic herbs like serai and pandan provides antioxidants and aids digestion. This puree is low in calories and cholesterol, suitable for vegetarian diets, and can be easily adapted for vegan and diabetic needs.
Petua
- 💡Tip 1: Choose ripe labu kuning for natural sweetness and vibrant color.
- 💡Tip 2: Light santan keeps the dish healthy without sacrificing flavor.
- 💡Tip 3: Pandan and serai elevate aroma—remove before blending for a smooth puree.
Penyimpanan & hidangan
Store pumpkin puree in an airtight container in the fridge for up to 3 days. Freeze for longer storage (up to 2 months). Reheat gently before serving.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 80.0 kcal |
