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Seafood Kway Teow Soup
Makan Tengah Hari • Malaysia
How to Make Seafood Kway Teow Soup (Traditional & Healthy Version)
Seafood Kway Teow Soup is a beloved Malaysian noodle soup that captures the essence of our multicultural cuisine. Originating from the vibrant hawker stalls of Penang and Johor, this comforting dish features silky flat rice noodles (kway teow) bathed in a clear, aromatic seafood broth. Infused with local ingredients such as daun pandan (pandan leaves), serai (lemongrass), and fresh seafood, it showcases the harmonious blend of Chinese and Malay culinary influences found throughout Malaysia. This healthy kway teow soup is light yet deeply flavorful, making it a perfect lunch option for those seeking a satisfying but low-fat meal. The broth is simmered with aromatics like ginger and garlic, imparting a fragrant base without relying on heavy oils. Fresh prawns, squid, and fish slices add lean protein, while bok choy and spring onions bring in vibrant color and nutrients. Whether enjoyed on a rainy afternoon or during a family lunch, Seafood Kway Teow Soup is a wholesome Malaysian classic that warms the soul and nourishes the body.
Bahan-bahan(untuk 1 large bowl (suitable for Malaysian lunch portion))
- 200g Kway teow (flat rice noodles) (fresh or dried)
- 100g Prawns (peeled and deveined)
- 80g Squid (sliced into rings)
- 80g White fish fillet (cut into pieces)
- 6 pieces Fish balls (optional for extra texture) - pilihan
- 100g Bok choy (halved)
- 1 stalk Serai (lemongrass) (bruised)
- 1 leaf Daun pandan (pandan leaf) (knotted)
- 3 slices Ginger (fresh)
- 2 cloves Garlic (smashed)
- 2 stalks Spring onions (chopped)
- 1 tbsp Light soy sauce (for seasoning)
- 1/4 tsp White pepper (to taste)
- 1 litre Low sodium chicken or vegetable stock (for broth)
Arahan
- 1
Prepare the kway teow by soaking in hot water if using dried noodles, or rinsing if fresh. Drain and set aside.
5 minutes
Do not over-soak noodles to prevent them from getting mushy.
- 2
In a large pot, heat the stock. Add bruised serai, pandan leaf, ginger, and garlic. Simmer for 8 minutes to infuse the flavors.
8 minutes
Cover the pot to keep the aroma in.
- 3
Remove the aromatics from the broth. Season with light soy sauce and white pepper.
1 minute
Taste and adjust seasoning as needed.
- 4
Add prawns, squid, and fish slices to the simmering broth. Cook until just opaque and tender (about 2-3 minutes).
3 minutes
Do not overcook seafood to retain tenderness.
Kenapa hidangan ini sihat
This dish is a smart choice for calorie-conscious eaters as it is low in saturated fats and calories, yet high in protein and essential micronutrients. The generous serving of vegetables and use of fresh herbs enhance its nutritional value, while the light broth avoids unnecessary oils. Suitable for a balanced lunch, it keeps you full without feeling heavy, making it ideal for weight management.
This Seafood Kway Teow Soup is rich in lean proteins from prawns, fish, and squid, supporting muscle repair and growth. The inclusion of bok choy provides vitamins A, C, and K, as well as fiber for digestive health. Using clear broth keeps fat content low, while pandan and lemongrass add antioxidants and aid digestion. Minimal oil and the absence of fried ingredients make this soup nutrient-dense and heart-friendly.
Petua
- 💡Tip 1: Always use fresh seafood for the best flavor and nutrition.
- 💡Tip 2: Add a dash of lime juice for a zesty finish.
- 💡Tip 3: For extra aroma, briefly fry garlic before adding to the broth.
Penyimpanan & hidangan
Store broth and noodles separately in airtight containers in the fridge for up to 2 days. Reheat the broth gently and assemble before serving to maintain noodle texture.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 420.0 kcal |
