Sundal Kacang Soya
Makan Tengah Hari • Malaysia
How to Make Soya Bean Sundal (Traditional & Healthy Version)
Soya Bean Sundal is a beloved vegetarian dish in Malaysia, drawing inspiration from the South Indian Malaysian community but skillfully adapted to local tastes and ingredients. Popular during lunch hours and festive gatherings, Sundal is cherished for its nutritious profile and vibrant flavors. Malaysian kitchens often infuse this dish with aromatic ingredients like daun pandan (pandan leaves), halia (ginger), and fresh kelapa parut (grated coconut), reflecting the multicultural heritage of the region. The dish features protein-rich soya beans tossed with spices, kari daun (curry leaves), and a sprinkle of kelapa parut, creating a satisfying blend of textures and tastes. Its simplicity and wholesome nature make Soya Bean Sundal an ideal choice for those seeking a health-conscious Malaysian meal. Whether enjoyed in a family setting or as a quick lunch, this sundal offers a refreshing, lightly spiced experience that highlights the diversity of Malaysia’s cuisine.
Bahan-bahan(untuk 1 medium bowl per person)
- 1 cup Soya beans (Kacang soya, soaked overnight)
- 1/4 cup Grated coconut (Kelapa parut)
- 10 leaves Curry leaves (Kari daun)
- 1 tsp Mustard seeds (Biji sawi)
- 1 Green chili (Cili hijau, sliced)
- 1/2 inch Ginger (Halia, finely chopped)
- 1 Pandan leaf (Daun pandan, tied in a knot) - pilihan
- 1/2 tsp Salt (Garam)
- 1 stalk Lemongrass (Serai, bruised) - pilihan
- 1 tsp Cooking oil (Minyak masak, preferably canola or coconut oil)
Arahan
- 1
Rinse kacang soya thoroughly after soaking overnight. Boil with daun pandan and serai until tender, about 15 minutes.
15 minutes
Soaking beans overnight reduces cooking time and improves digestibility.
- 2
Drain cooked soya beans well and discard pandan and lemongrass.
2 minutes
Ensure beans are dry for the best texture in sundal.
- 3
Heat minyak masak in a pan. Add biji sawi and allow them to splutter.
2 minutes
Wait until mustard seeds pop for maximum flavor release.
- 4
Add kari daun, halia, and cili hijau to the pan. Sauté until fragrant.
3 minutes
Do not overcook curry leaves; their aroma fades quickly.
Kenapa hidangan ini sihat
This recipe is a healthy lunch option because it uses whole soya beans, which are high in protein and fiber, supporting satiety and digestive health. The use of fresh coconut and aromatic herbs boosts flavor without relying on excessive oil or salt. With no animal products, this sundal is cholesterol-free and ideal for weight management. The natural ingredients, minimal processing, and balanced macros make it perfect for anyone seeking nutritious Malaysian vegetarian meals.
Soya Bean Sundal is rich in plant-based protein, dietary fiber, and healthy fats from coconut. Soya beans offer essential amino acids, magnesium, iron, and B vitamins. The use of spices like ginger and curry leaves adds antioxidants and anti-inflammatory benefits. This dish is low in saturated fat and free from cholesterol, making it heart-friendly and suitable for vegetarian diets. The coconut provides additional minerals and a boost of energy, while minimal oil keeps the calorie count in check.
Petua
- 💡Tip 1: Always soak soya beans overnight for best texture and digestibility.
- 💡Tip 2: Use freshly grated coconut for authentic taste; desiccated coconut can be used if fresh is unavailable.
- 💡Tip 3: Add a small piece of lemongrass for a Malaysian twist and extra aroma.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently or enjoy at room temperature. Avoid freezing, as coconut may alter in texture.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 170.0 kcal |
