Seafood Tofu Soup
Makan Tengah Hari • Malaysia
How to Make Seafood Tofu Soup (Traditional & Healthy Version)
Seafood Tofu Soup, or Sup Tauhu Laut, is a beloved dish in Malaysian Chinese cuisine, especially popular for its light yet nourishing qualities. This comforting soup brings together the delicate flavors of seafood and silky tofu, simmered in a clear, aromatic broth infused with ginger, garlic, and the subtle fragrance of daun sup (Malaysian celery). Often enjoyed as a wholesome lunch, this dish is a staple in many Malaysian homes and kopitiams, particularly in regions with a strong Chinese heritage such as Penang and Ipoh. What makes this soup unique in the Malaysian context is the use of local seafood—such as udang (prawns) and sotong (squid)—paired with soft tofu, creating a harmonious blend of textures and flavors. The broth, enhanced by a touch of white pepper and a hint of soy sauce, is both invigorating and gentle on the palate. This makes Seafood Tofu Soup an excellent choice for those seeking a nutritious, protein-rich meal that’s low in fat and calories. The dish is also incredibly versatile, easily adapted to suit vegetarian diets by omitting seafood and using vegetable stock. As part of Malaysia’s multicultural food tapestry, this soup showcases how local ingredients and culinary traditions blend to create dishes that are both comforting and wholesome.
Bahan-bahan(untuk 1 large bowl per serving)
- 200g Soft tofu (tauhu lembut)
- 100g Prawns (udang, peeled and deveined)
- 50g Squid (sotong, cleaned and sliced)
- 4 pieces Shiitake mushrooms (rehydrated and sliced)
- 1 small Carrot (julienned)
- 2 stalks Daun sup (Malaysian celery) (chopped)
- 3 slices Ginger (halia)
- 2 cloves Garlic (finely minced)
- 700ml Water or low-sodium vegetable stock (for lighter taste)
- 1 tablespoon Light soy sauce (kicap cair)
- 1/4 teaspoon White pepper
- to taste Salt
- 2 stalks Spring onion (chopped, for garnish) - pilihan
Arahan
- 1
Prepare all ingredients. Slice tofu into cubes, clean prawns and squid, slice mushrooms, and julienne the carrot.
5 minutes
Use fresh seafood for the best flavor and texture.
- 2
Heat a pot over medium heat. Add ginger and garlic, sauté until fragrant but not browned.
3 minutes
Sautéing releases more aroma for a tastier broth.
- 3
Pour in water or vegetable stock. Bring to a gentle simmer.
3 minutes
Use homemade stock for a richer, healthier soup.
- 4
Add carrots and shiitake mushrooms. Simmer for 5 minutes until slightly tender.
5 minutes
Cut vegetables thinly for quicker cooking.
Kenapa hidangan ini sihat
This soup is a healthy choice due to its lean protein content, low saturated fat, and abundance of vegetables. Tofu provides plant-based protein and calcium, while seafood delivers essential omega-3 fatty acids. The use of minimal oil and sodium ensures heart health, and the clear broth is light on the digestive system—perfect for lunch or a light meal.
Seafood Tofu Soup is packed with high-quality protein from seafood and tofu, making it excellent for muscle repair and satiety. The inclusion of mushrooms and carrots adds dietary fiber, B-vitamins, and antioxidants, while the ginger and garlic offer anti-inflammatory and immune-boosting properties. The low-fat, clear broth keeps calories reasonable and helps maintain hydration, making it suitable for calorie-conscious eaters.
Petua
- 💡Tip 1: Use homemade vegetable stock for deeper flavor and less sodium.
- 💡Tip 2: Add the tofu last to prevent it from breaking apart.
- 💡Tip 3: Garnish with fresh daun sup or coriander for extra aroma.
Penyimpanan & hidangan
Refrigerate leftovers in an airtight container for up to 2 days. Reheat gently over low heat to avoid overcooking seafood and tofu. Best consumed fresh.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 150.0 kcal |
