
Soft Tofu Stew
Makan Tengah Hari • Malaysia
How to Make Soft Tofu Stew (Traditional & Healthy Version)
Soft Tofu Stew, or 'Stew Tauhu Lembut', is a delightful vegetarian dish rooted in Malaysia’s multicultural culinary landscape. It’s a harmonious blend of Chinese, Malay, and Indian influences, showcasing the nation’s love for wholesome, plant-based meals. The stew celebrates soft tofu ('tauhu lembut'), a staple protein among Malaysians, and incorporates aromatic local ingredients like lemongrass ('serai'), pandan leaves, and fresh vegetables. Its creamy broth, often enriched with light santan (coconut milk), offers comforting flavors and a smooth texture perfect for lunch or a light dinner. Popular in both urban and rural settings, Soft Tofu Stew is enjoyed by health-conscious Malaysians seeking nutritious, meatless options. Its mild yet fragrant taste appeals to all ages and backgrounds, making it a favorite during family gatherings or as a quick weekday meal. The dish embodies Malaysia’s inclusive food culture, where vegetarian recipes are embraced by all ethnic groups. It’s not only gentle on the palate but also easy to digest, perfect for those looking for a hearty, balanced meal. The stew's versatility and reliance on locally sourced produce like carrots, mushrooms, and leafy greens make it a sustainable choice. Whether served with steamed rice or eaten on its own, Soft Tofu Stew is a celebration of Malaysia’s vibrant flavors and commitment to healthy eating. Its rich history and adaptability ensure it remains a beloved classic, perfect for anyone tracking calories or seeking nutritious vegetarian recipes.
Bahan-bahan(untuk 1 medium bowl per person)
- 300g Soft tofu (tauhu lembut) (Cut into cubes)
- 1 small Carrot (Sliced thin)
- 4 pieces Shiitake mushrooms (Sliced)
- 1 cup Baby spinach (Local: bayam)
- 1 stalk Lemongrass (serai) (Bruised)
- 1 leaf Pandan leaf (Knotted) - pilihan
- 1/2 cup Low-fat santan (coconut milk) (Optional for creaminess) - pilihan
- 2 cups Vegetable broth (Homemade or low-sodium)
- 2 cloves Garlic (Minced)
- 1/2 medium Onion (Diced)
- 1 tablespoon Light soy sauce (For flavor)
- 1/4 teaspoon White pepper (Optional) - pilihan
- 1 teaspoon Cooking oil (Preferably canola or sunflower)
Arahan
- 1
Prepare all vegetables: slice carrots, mushrooms, and dice onion. Cube the tauhu lembut gently.
5 minutes
Cut tofu last to avoid breaking; use a sharp knife.
- 2
Heat oil in a pot over medium heat. Sauté onion and garlic until fragrant.
3 minutes
Don’t brown garlic; just soften for best aroma.
- 3
Add lemongrass and pandan leaf. Stir for 1 minute to release their aromas.
1 minute
Bruise lemongrass for maximum flavor extraction.
- 4
Pour in vegetable broth. Bring to a gentle boil.
3 minutes
Use homemade broth to control sodium content.
Kenapa hidangan ini sihat
This dish is low in calories, cholesterol, and saturated fat, making it ideal for weight loss, heart health, and vegetarian diets. Using tauhu lembut as the main protein source offers a complete amino acid profile, while fresh vegetables supply micronutrients needed for wellness. Its gentle, non-spicy flavors suit all ages, and the stew is easily adaptable for vegan or diabetic-friendly diets.
Soft Tofu Stew is rich in plant-based protein, dietary fiber, and essential vitamins from vegetables like carrots and spinach. The tofu provides calcium, iron, and magnesium, while mushrooms add antioxidants and B vitamins. Using low-fat santan keeps saturated fat in check, and homemade vegetable broth ensures reduced sodium. This stew is a balanced meal, promoting gut health and supporting immunity with vitamins A, C, and K.
Petua
- 💡Tip 1: Use firm tofu if you prefer a more textured stew.
- 💡Tip 2: Add a squeeze of lime for a refreshing tang.
- 💡Tip 3: Prepare broth ahead for faster cooking on busy days.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently to avoid breaking the tofu. Best consumed fresh.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 320.0 kcal |





