Pumpkin Soup
Makan Tengah Hari • Malaysia
How to Make Pumpkin Soup (Traditional & Healthy Version)
Pumpkin Soup, or 'Sup Labu' in Malaysia, is a beloved dish that showcases the vibrant flavors of local produce and spices. Rooted in the multicultural culinary heritage of Malaysia, this vegetarian soup is perfect for lunch and especially popular among health-conscious eaters. Its velvety texture, infused with santan (coconut milk), lemongrass, and fragrant pandan leaves, brings a natural sweetness and gentle spice that appeals to both young and old. Malaysian Pumpkin Soup is often served during rainy days, offering comfort and warmth with every spoonful. Malaysian Pumpkin Soup stands out for its use of local ingredients like pumpkin, fresh turmeric, and aromatic herbs. The Malay, Chinese, and Indian communities each have their own twist, but this version combines the best of local traditions for a balanced and wholesome meal. By using light santan and plenty of vegetables, this recipe delivers a hearty soup that is nutritious and low in calories, making it ideal for calorie tracking and healthy eating. Whether served with wholegrain roti or eaten on its own, Sup Labu is a testament to Malaysia’s rich food culture, perfect for anyone seeking an authentic and healthy lunch option.
Bahan-bahan(untuk 1 medium bowl (approx. 350ml))
- 400g Pumpkin (Labu kuning, peeled and diced)
- 100ml Santan (coconut milk) (Light version)
- 500ml Vegetable stock (Homemade or low-sodium)
- 1 small Onion (Finely chopped)
- 2 cloves Garlic (Minced)
- 1 stalk Lemongrass (Bruised and chopped)
- 1 Pandan leaf (Tied into knot)
- 1/2 tsp Fresh turmeric (Optional, grated) - pilihan
- 1 small Carrot (Diced)
- 1/2 tsp Salt (To taste)
- 1/4 tsp Black pepper (Freshly ground)
- 1 tsp Olive oil (Or canola oil)
Arahan
- 1
Heat olive oil in a pot over medium heat. Sauté onion and garlic until fragrant and translucent.
5 minutes
Ensure onions are soft but not browned for a sweeter flavor.
- 2
Add lemongrass, pandan leaf, and grated turmeric. Stir to release their aroma.
2 minutes
Bruising lemongrass helps release essential oils.
- 3
Add diced pumpkin and carrot. Stir to coat with spices and aromatics.
3 minutes
Cut pumpkin into small cubes for faster cooking.
- 4
Pour in vegetable stock. Bring to a boil, then reduce heat and simmer until pumpkin is tender.
10 minutes
Skim off any foam for a clearer soup.
Kenapa hidangan ini sihat
This Pumpkin Soup is a healthy lunch option thanks to its high fiber and low-calorie profile. It includes wholesome, local ingredients without processed additives, making it ideal for calorie tracking and weight management. The use of light santan and minimal oil ensures lower saturated fat, while vegetables provide vital nutrients. Its gentle spices support digestion and overall wellness, making it a great choice for anyone seeking nutritious, authentic Malaysian food.
Pumpkin is packed with beta-carotene, vitamin C, and fiber, supporting immunity and digestive health. The addition of carrots and turmeric boosts antioxidants and anti-inflammatory properties, while santan (coconut milk) provides healthy fats in moderation. Using low-sodium vegetable stock and olive oil makes this soup heart-friendly, suitable for most diets. The macros are balanced, with a good mix of complex carbohydrates and plant-based protein. This recipe is naturally gluten-free and can be adapted for vegan or diabetic needs.
Petua
- 💡Tip 1: Use labu kuning (local pumpkin) for best flavor and color.
- 💡Tip 2: Adjust santan for creaminess; light santan keeps it healthier.
- 💡Tip 3: Blend soup thoroughly for a silky texture and even consistency.
Penyimpanan & hidangan
Store cooled soup in an airtight container in the fridge for up to 3 days. Reheat gently on the stove, adding a splash of water if thickened. Can be frozen for up to 1 month.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 110.0 kcal |
