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Spinach Stir-Fry with Tofu
Makan Tengah Hari • Malaysia
How to Make Spinach Stir-Fry with Tofu (Traditional & Healthy Version)
Spinach Stir-Fry with Tofu, or "Bayam Goreng dengan Tofu," is a beloved vegetarian dish that showcases the vibrant flavors of Malaysian cuisine. Drawing from Malaysia’s multicultural heritage, this recipe combines the tender, leafy bayam (spinach) with protein-rich tofu, aromatic garlic, shallots, and a touch of local flavor from lemongrass and cili merah (red chili). Traditionally enjoyed as a simple yet nourishing lunch, this stir-fry offers a satisfying, plant-based option for those seeking both taste and nutrition. Malaysian home cooks love this dish for its quick preparation and health benefits. It's popular among families seeking to incorporate more greens into their diet without sacrificing flavor. The combination of tofu and spinach delivers a subtle umami taste, balanced by the aromatic base and a hint of spice. Whether served with steamed rice or as a standalone meal, Spinach Stir-Fry with Tofu is a testament to Malaysia’s culinary ingenuity, making it a great choice for anyone seeking a light, wholesome lunch.
Bahan-bahan(untuk 1 medium bowl per person)
- 200g Fresh spinach (bayam) (preferably local bayam)
- 150g Firm tofu (potong dadu (cubed))
- 3 cloves Garlic (cincang halus (finely chopped))
- 2 Shallots (diiris nipis (thinly sliced))
- 1 stalk Lemongrass (serai) (bruised, white part only)
- 1 Red chili (cili merah) (sliced, seeds removed for less heat) - pilihan
- 1 tablespoon Light soy sauce (low sodium preferred)
- 1 teaspoon Oyster mushroom sauce (vegetarian)
- 1 tablespoon Cooking oil (can use sunflower or canola oil)
- to taste Salt and pepper (optional for seasoning) - pilihan
- 2 tablespoons Water (for stir-frying)
Arahan
- 1
Prepare all the ingredients: wash and drain the spinach, cube the tofu, slice shallots, chop garlic, and bruise the lemongrass.
5 minutes
Use a salad spinner for quick drying of spinach to avoid sogginess.
- 2
Heat half the oil in a non-stick wok. Pan-fry the tofu cubes until lightly golden on all sides. Remove and set aside.
5 minutes
Pat tofu dry before frying for a crispier texture.
- 3
Add remaining oil to the wok. Sauté garlic, shallots, and lemongrass until fragrant.
3 minutes
Keep the heat medium-low to avoid burning the aromatics.
- 4
Add the sliced red chili (if using), stir for 1 minute until slightly softened.
1 minute
Adjust chili amount for desired spiciness.
Kenapa hidangan ini sihat
This Spinach Stir-Fry with Tofu is a healthy Malaysian recipe because it’s packed with nutrient-dense greens, plant-based protein, and uses heart-healthy cooking oil. The dish is light, filling, and avoids heavy sauces or deep-frying, making it ideal for weight management, diabetes-friendly diets, and anyone seeking wholesome lunch options without compromising on local taste.
Spinach is rich in vitamins A, C, and K, as well as minerals like iron and magnesium, supporting healthy vision, immunity, and bone strength. Tofu provides high-quality plant protein, calcium, and essential amino acids, making this dish suitable for vegetarians. Lemongrass and garlic add antioxidants and anti-inflammatory benefits. With minimal oil and a focus on fresh ingredients, this stir-fry is naturally low in calories, saturated fat, and cholesterol.
Petua
- 💡Tip 1: Use freshly harvested spinach for the best flavor and nutrient retention.
- 💡Tip 2: Press tofu before cooking to remove excess moisture and improve texture.
- 💡Tip 3: Add a squeeze of lime juice before serving for extra freshness.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a wok or microwave, adding a splash of water to prevent drying.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 120.0 kcal |
