Ridge Gourd Soup
Makan Tengah Hari • Malaysia
How to Make Ridge Gourd Soup (Traditional & Healthy Version)
Ridge Gourd Soup, known locally as 'Sup Petola,' is a comforting vegetarian dish cherished in Malaysian Indian households, especially among the South Indian community in Malaysia. This light, nutritious soup features the subtle sweetness of ridge gourd (petola), which is commonly found in Malaysian markets. With its delicate flavors, this soup is a staple for lunch, especially in multicultural Malaysian homes seeking a wholesome yet satisfying meal. In Malaysia, Ridge Gourd Soup seamlessly blends Indian culinary traditions with local ingredients like daun kari (curry leaves), bawang putih (garlic), and sometimes a hint of lemongrass. The recipe avoids heavy coconut milk (santan) or fats, making it a health-conscious choice for those tracking calories. Its gentle taste and nourishing properties make it suitable for all ages, and it's often enjoyed with a side of steamed rice or chapathi. Embracing the Malaysian ethos of simplicity and nutrition, Ridge Gourd Soup is a testament to how traditional recipes can evolve into healthy, everyday Malaysian cuisine.
Bahan-bahan(untuk 1 medium bowl per person)
- 1 medium (about 250g) Ridge gourd (petola) (peeled and sliced)
- 1 small Carrot (sliced thinly)
- 1/2 small Red onion (finely chopped)
- 2 cloves Garlic (bawang putih) (minced)
- 6-8 leaves Curry leaves (daun kari) (fresh)
- 1 small Tomato (diced)
- 3 cups Water (filtered)
- 1 stalk Lemongrass (serai) (bruised) - pilihan
- 1/2 tsp White pepper powder
- to taste Salt
- 1 tsp Cooking oil (sunflower or canola)
- 1 tbsp Fresh coriander (chopped for garnish) - pilihan
Arahan
- 1
Peel the ridge gourd (petola) and slice into half-moon pieces. Prepare the carrot, tomato, onion, and garlic.
5 minutes
Cut vegetables evenly for uniform cooking.
- 2
Heat 1 tsp oil in a medium pot over medium flame. Add chopped onion, garlic, and curry leaves. Sauté until fragrant.
3 minutes
Do not brown the garlic; it should just release aroma.
- 3
Add carrot and sauté for 2 minutes, then add diced tomato and cook until slightly soft.
3 minutes
Tomato adds natural sweetness and color to the soup.
- 4
Add the sliced ridge gourd and lemongrass (if using). Stir well to combine all vegetables.
2 minutes
Lemongrass lends a gentle fragrance; bruise it to release oils.
Kenapa hidangan ini sihat
This soup is a healthy choice due to its high vegetable content, low fat, and absence of refined carbohydrates. The inclusion of local herbs and spices enhances nutrition without adding empty calories. It's light, hydrating, and supports digestion — ideal for lunch in Malaysia’s tropical climate. Eating Ridge Gourd Soup regularly can contribute to a balanced diet and help maintain a healthy weight.
Ridge Gourd Soup is low in calories and fat, making it ideal for calorie-conscious eaters. Ridge gourd (petola) is rich in dietary fiber, vitamin C, and minerals such as magnesium and potassium. Carrots provide beta-carotene for eye health, while tomatoes add antioxidants. The use of minimal oil and absence of santan (coconut milk) helps keep the soup heart-healthy. It's also gluten-free and vegetarian, suitable for most diets.
Petua
- 💡Tip 1: Select young ridge gourd for a tender and less fibrous soup.
- 💡Tip 2: Add a dash of lime juice before serving for a refreshing twist.
- 💡Tip 3: For extra aroma, lightly fry a few mustard seeds with the onion and garlic.
Penyimpanan & hidangan
Store leftover soup in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove; avoid boiling to preserve texture and nutrients.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 65.0 kcal |
