Spicy Vegetable Stew
Makan Tengah Hari • Malaysia
How to Make Spicy Vegetable Stew (Traditional & Healthy Version)
Spicy Vegetable Stew is a vibrant, nutrient-rich dish deeply rooted in Malaysia’s multicultural cuisine. Drawing inspiration from Malay, Chinese, and Indian kitchens, this vegetarian stew is infused with aromatic local ingredients like serai (lemongrass), daun pandan, cili padi (bird’s eye chilli), and santan (coconut milk). The result is a warming, spicy meal that highlights Malaysia’s love for bold flavors and fresh vegetables. This dish is commonly enjoyed for lunch, especially in homes that celebrate healthy eating and diverse flavors. The taste of Spicy Vegetable Stew is a harmonious blend of spicy, creamy, and earthy notes, thanks to the combination of local herbs and spices. It’s an excellent choice for those seeking a meatless yet satisfying meal. Vegetables such as brinjal (eggplant), carrots, and kacang panjang (long beans) are staples, making this stew both hearty and health-conscious. Its popularity stems from its versatility and adaptability, fitting easily into vegetarian, vegan, and health-focused diets. Perfect for calorie tracking, Spicy Vegetable Stew delivers nourishment without compromising authentic Malaysian taste.
Bahan-bahan(untuk 1 medium bowl per serving)
- 1 cup Brinjal (eggplant) (diced)
- 1/2 cup Carrot (sliced)
- 1/2 cup Kacang panjang (long beans) (cut into 2-inch pieces)
- 2 pieces Cili padi (bird’s eye chilli) (finely chopped)
- 1 stalk Serai (lemongrass) (bruised)
- 1 leaf Daun pandan (pandan leaf) (tied into a knot)
- 1 cup Santan (light coconut milk) (use light for fewer calories)
- 1/2 cup Onion (finely chopped)
- 2 cloves Garlic (minced)
- 1 tbsp Cooking oil (preferably canola or sunflower)
- 1/2 tsp Salt (to taste)
- 1 cup Water (for stew base)
Arahan
- 1
Heat oil in a medium pot over medium heat. Sauté onion and garlic until fragrant.
5 minutes
Ensure onions are translucent for best flavor.
- 2
Add cili padi and serai. Continue to sauté for another 2 minutes, releasing the aroma.
2 minutes
Bruise the lemongrass for maximum flavor extraction.
- 3
Add brinjal, carrot, and kacang panjang. Stir well to coat vegetables in the spice mixture.
3 minutes
Cut vegetables evenly for uniform cooking.
- 4
Pour in water, add daun pandan, and bring to a gentle boil.
3 minutes
Tie pandan leaf to prevent it from unraveling in the stew.
Kenapa hidangan ini sihat
Choosing Spicy Vegetable Stew for lunch supports weight management and heart health. The use of fresh, local vegetables ensures maximum nutrient retention. Light coconut milk and minimal oil keep calorie counts low. The dish is naturally gluten-free, dairy-free, and adaptable for vegan diets. Incorporating Malaysian spices and herbs promotes digestive health and adds flavor without relying on high-calorie condiments.
Spicy Vegetable Stew is packed with dietary fiber, vitamins A and C, and minerals from the assortment of fresh vegetables. Light santan provides healthy fats without excess calories. Lemongrass and pandan contribute antioxidants, while cili padi offers metabolism-boosting capsaicin. This vegetarian stew is low in cholesterol and free from animal products, making it suitable for plant-based diets. Its macro balance supports energy needs with minimal fat and moderate carbs.
Petua
- 💡Tip 1: Use freshly grated santan for richer flavor if available.
- 💡Tip 2: Adjust spice level by increasing or decreasing cili padi.
- 💡Tip 3: Add a handful of spinach or local greens for extra nutrition and color.
Penyimpanan & hidangan
Store leftover stew in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove, adding a splash of water if needed to loosen the texture.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 210.0 kcal |
