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Spinach and Vegetable Stir-Fry
Makan Tengah Hari • Malaysia
How to Make Spinach and Vegetable Stir-Fry (Traditional & Healthy Version)
Spinach and Vegetable Stir-Fry is a vibrant and health-conscious dish inspired by Malaysia’s multicultural cuisine. This vegetarian stir-fry, known locally as Tumis Bayam dan Sayur, combines the freshness of bayam (spinach) with seasonal vegetables like carrots, capsicum, and baby corn, all gently tossed with aromatic ingredients such as bawang putih (garlic), bawang merah (shallots), and serai (lemongrass). The use of local herbs and a dash of light soy sauce brings together the essence of Malaysian home-cooked meals, making it both nourishing and full of flavor. This dish reflects Malaysia’s rich culinary tapestry, drawing from Malay, Chinese, and Indian influences, making it a staple in many households. Its simplicity, speed, and adaptability make it an excellent choice for a wholesome lunch, especially for those seeking to incorporate more greens into their diet. With no santan or belacan, this recipe is lighter yet satisfying, offering a modern twist to traditional Malaysian stir-fry while emphasizing balance and nutrition. Spinach and Vegetable Stir-Fry is perfect for busy families, vegetarians, and anyone who appreciates the clean, earthy flavors of fresh local produce. It celebrates Malaysia’s love for colorful, nutrient-dense ingredients, making it a delicious and guilt-free addition to your weekly meal plan.
Bahan-bahan(untuk 1 large bowl per person)
- 3 cups Spinach (bayam) (washed and roughly chopped)
- 1 medium Carrot (julienned)
- 1/2 medium Red capsicum (sliced)
- 1/2 cup Baby corn (sliced)
- 1/2 cup Fresh shiitake mushrooms (sliced; use cendawan if preferred)
- 2 cloves Garlic (bawang putih) (minced)
- 2 small Shallots (bawang merah) (sliced)
- 1 stalk Lemongrass (serai) (white part only, bruised)
- 2 tsp Light soy sauce (low sodium preferred)
- 1 tbsp Cooking oil (sunflower or canola oil)
- to taste Salt and white pepper
- 1 Red chili (sliced, for garnish (optional)) - pilihan
Arahan
- 1
Prepare all vegetables by washing, peeling, and slicing as directed. Set aside.
5 minutes
Keep vegetables uniform in size for even cooking.
- 2
Heat oil in a large wok or non-stick pan over medium heat. Add garlic, shallots, and bruised lemongrass. Sauté until fragrant and golden.
3 minutes
Do not burn the garlic as it can turn bitter.
- 3
Add carrots, baby corn, and mushrooms. Stir-fry for 2-3 minutes until they begin to soften.
3 minutes
Keep stirring to prevent sticking and ensure even cooking.
- 4
Add red capsicum and continue stir-frying for another 2 minutes.
2 minutes
Add vegetables in stages according to firmness.
Kenapa hidangan ini sihat
This Malaysian stir-fry is a healthy choice because it's low in calories, high in fiber, and free from heavy sauces or cream. It uses fresh, local ingredients and minimal oil, making it ideal for weight management and blood sugar control. With no animal products, it’s cholesterol-free and easily adaptable for vegan diets, helping you meet your daily veggie intake deliciously.
This Spinach and Vegetable Stir-Fry is packed with dietary fiber, vitamins A, C, and K from leafy greens and colorful vegetables. Spinach is an excellent source of iron and magnesium, while mushrooms add umami and B vitamins. The dish is low in fat, contains virtually no cholesterol, and is suitable for vegetarians. Using minimal oil and a variety of vegetables maximizes antioxidants and phytonutrients, supporting heart health and immunity.
Petua
- 💡Tip 1: Use freshly picked bayam for enhanced flavor and nutrients.
- 💡Tip 2: Add a dash of sesame oil at the end for extra aroma without extra calories.
- 💡Tip 3: For a heartier meal, serve with brown rice or quinoa.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan or microwave, adding a splash of water if needed to retain moisture. Best consumed fresh for maximum nutrients.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 90.0 kcal |
