Spinach and Tofu Soup
Makan Tengah Hari • Malaysia
How to Make Spinach and Tofu Soup (Traditional & Healthy Version)
Spinach and Tofu Soup, known locally as 'Sup Bayam dan Tauhu', is a beloved vegetarian dish enjoyed across Malaysia. Drawing on the nation's rich multicultural heritage, this soup features fresh bayam (spinach) and tauhu (tofu), both staples in Malaysian kitchens. Its light yet nourishing broth, infused with local aromatics like daun pandan and serai (lemongrass), offers a comforting taste reminiscent of home-cooked meals in Malay households. The dish reflects Malaysia’s embrace of plant-based cuisine, making it popular among vegetarians and health-conscious diners. Spinach and Tofu Soup is an ideal lunch option for those seeking a balanced meal with authentic Malaysian flavors. The gentle, earthy taste of bayam is complemented by the silky texture of tauhu, while ginger and garlic provide warmth and depth. Locally sourced ingredients such as daun sup (Chinese celery) and daun bawang (spring onions) add fresh, aromatic notes. Whether enjoyed as part of a larger meal or on its own, this soup embodies the harmonious blend of flavors found in Malaysian cuisine, making it a great choice for anyone wanting a nourishing, low-calorie meal.
Bahan-bahan(untuk 1 large bowl per serving)
- 2 cups Spinach (bayam) (Fresh Malaysian bayam)
- 200g Firm tofu (tauhu) (Cut into cubes)
- 3 cups Vegetable broth (Low-sodium)
- 2 cloves Garlic (Chopped)
- 1 inch Ginger (Sliced)
- 1 stalk Lemongrass (serai) (Bruised)
- 1 piece Pandan leaf (daun pandan) (Knotted) - pilihan
- 1 small Carrot (Sliced thin) - pilihan
- 2 stalks Spring onion (daun bawang) (Chopped)
- 1 tablespoon Chinese celery (daun sup) (Chopped) - pilihan
- 1/4 teaspoon White pepper (Freshly ground)
- 1/2 teaspoon Sea salt (Or to taste)
- 1 teaspoon Cooking oil (Vegetable oil)
Arahan
- 1
Heat the cooking oil in a pot over medium heat. Add chopped garlic and sliced ginger, sauté until fragrant.
5 minutes
Ensure garlic doesn't burn for optimal flavor.
- 2
Add bruised lemongrass and knotted pandan leaf. Stir for 2 minutes to release aromatics.
2 minutes
Bruising lemongrass helps extract its citrusy aroma.
- 3
Pour in the vegetable broth and bring to a gentle boil.
3 minutes
Use low-sodium broth for a healthier soup.
- 4
Add sliced carrot, tofu cubes, and simmer for 5 minutes.
5 minutes
Add tofu gently to avoid breaking the cubes.
Kenapa hidangan ini sihat
Sup Bayam dan Tauhu is a healthy choice because it features nutrient-dense vegetables and lean plant protein. The recipe uses minimal oil and avoids heavy seasonings, reducing sodium and fat content. It’s naturally low in calories, making it ideal for weight management, and the fiber from spinach aids satiety. The absence of animal products means it’s cholesterol-free, suitable for vegetarians and those seeking heart-friendly meals.
Spinach is rich in vitamins A, C, K, and folate, providing essential antioxidants and supporting immune health. Tofu offers plant-based protein and calcium, making this soup nourishing without excess fat. The inclusion of aromatic herbs like lemongrass and pandan increases phytonutrient content. Carrots provide beta-carotene, while garlic and ginger contribute anti-inflammatory properties. This soup is low in calories, high in fiber, and supports healthy digestion.
Petua
- 💡Tip 1: Use fresh bayam for maximum flavor and nutrition.
- 💡Tip 2: Add pandan and lemongrass only for a short time to avoid overpowering the soup.
- 💡Tip 3: Cube tofu carefully and add it after broth is simmering to prevent breaking.
Penyimpanan & hidangan
Store leftover soup in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove. Avoid freezing as spinach may become mushy.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 90.0 kcal |
