Sayur Petola Masak Bening
Makan Tengah Hari • Malaysia
How to Make Sayur Petola Masak Bening (Traditional & Healthy Version)
Sayur Petola Masak Bening is a classic Malaysian vegetarian dish, celebrated for its simplicity and refreshing taste. Originating from the multicultural heart of Malaysia, this recipe features petola (ridge gourd), a beloved local vegetable known for its delicate flavor and nutritional value. The dish is commonly served during lunch in Malay households, but is also enjoyed by Chinese and Indian communities, reflecting Malaysia's rich culinary diversity. Prepared with clear, light broth and seasoned with aromatics like bawang putih (garlic), bawang merah (shallots), and daun pandan, Sayur Petola Masak Bening exemplifies healthy Malaysian home cooking. The addition of suhun (glass noodles) and carrots makes it both hearty and low in calories, ideal for those seeking a wholesome meal. Its clean taste and gentle seasoning make it perfect for all ages, and it is often paired with steamed rice for a balanced lunch. The dish's popularity is rooted in its accessibility, affordability, and the use of fresh, local ingredients, making it a staple in Malaysian cuisine.
Bahan-bahan(untuk 1 bowl per person)
- 1 medium Petola (ridge gourd) (peeled and sliced)
- 2 Bawang merah (shallots) (thinly sliced)
- 2 cloves Bawang putih (garlic) (minced)
- 1 small Carrot (sliced thin)
- 1 Daun pandan (pandan leaf) (tied into a knot) - pilihan
- 1 small handful Suhun (glass noodles) (soaked in water until soft)
- 3 cups Water
- 1/2 tsp Salt
- 1/4 tsp White pepper
- 1 stalk Daun bawang (spring onion) (chopped) - pilihan
Arahan
- 1
Heat a pot over medium heat. Add bawang merah and bawang putih, sauté until fragrant and slightly golden.
5 minutes
Use minimal oil or opt for water sauté to keep calories low.
- 2
Pour in water and bring to a gentle boil. Add daun pandan for aroma.
3 minutes
Ensure pandan is tied into a knot for easy removal later.
- 3
Add sliced petola and carrots. Simmer until vegetables are tender but not mushy.
8 minutes
Petola cooks quickly; do not overcook to maintain texture.
- 4
Add suhun (glass noodles) and cook for another 2 minutes until noodles are soft.
2 minutes
Suhun can be added last to prevent over-softening.
Kenapa hidangan ini sihat
This Malaysian recipe is a healthy lunch option due to its low calorie count, high fiber content, and minimal use of fats. The clear broth keeps it hydrating and easy to digest, making it ideal for those seeking nutritious, plant-based meals. Using local vegetables and aromatics enhances the flavor without relying on excessive oil or salt, promoting heart health and overall well-being.
Sayur Petola Masak Bening is rich in dietary fiber, vitamins A and C from petola and carrots, and minerals such as potassium. Glass noodles are low in fat and calories, making this dish suitable for calorie-conscious diets. The absence of santan (coconut milk) and animal products keeps it light, while the inclusion of fresh aromatics like shallots and garlic provides antioxidants. This dish is naturally gluten-free and fits vegetarian meal plans.
Petua
- 💡Tip 1: Use fresh petola for best flavor and texture.
- 💡Tip 2: Add pandan leaf for authentic aroma—remove before serving.
- 💡Tip 3: Adjust seasoning to taste, but avoid over-salting for health.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently without overcooking the vegetables to preserve texture.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 250.0 kcal |
