Stir-Fried Green Beans
Makan Tengah Hari • Malaysia
How to Make Stir-Fried Green Beans (Traditional & Healthy Version)
Stir-Fried Green Beans, known locally as 'Kacang Panjang Goreng', is a beloved Malaysian lunch dish that showcases the vibrant flavors of multicultural Malaysian cuisine. This vegetarian recipe celebrates the freshness of locally grown green beans, wok-tossed with aromatic ingredients like bawang putih (garlic), cili merah (red chili), and a hint of lemongrass (serai). The dish is lightly seasoned, allowing the natural sweetness and crunch of the green beans to shine, while still delivering characteristic Malaysian umami flavors. This healthy stir-fry is a staple in many Malaysian households, often gracing the dining table alongside fragrant steamed rice and other home-cooked favorites. Its simplicity makes it perfect for busy weekdays, yet the depth of flavor ensures it's never boring. With its minimal oil and abundance of fiber-rich vegetables, Stir-Fried Green Beans is a great choice for anyone seeking a nutritious, plant-based lunch that's authentically Malaysian. The dish is a tribute to Malaysia’s agricultural bounty and the harmonious blend of Malay, Chinese, and Indian culinary influences.
Bahan-bahan(untuk 1 medium plate (about 180g cooked green beans))
- 250g Green beans (kacang panjang) (Trimmed and cut into 4cm lengths)
- 3 cloves Garlic (bawang putih) (Finely chopped)
- 1 Red chili (cili merah) (Sliced thinly) - pilihan
- 2 Shallots (bawang merah) (Thinly sliced)
- 1 stalk Lemongrass (serai) (White part only, smashed) - pilihan
- 1 tbsp Light soy sauce (Low sodium preferred)
- 1 tsp Oyster mushroom sauce (Vegetarian version)
- 1 tsp Cooking oil (Can use canola or sunflower oil)
- 3 tbsp Water (For stir-frying)
- To taste Salt & pepper
Arahan
- 1
Wash and trim green beans, cutting them into 4cm pieces. Prepare garlic, shallots, red chili, and smash the white part of lemongrass.
5 minutes
Prep all ingredients before you start stir-frying for best results.
- 2
Heat cooking oil in a wok over medium heat. Add shallots, garlic, red chili, and lemongrass. Stir-fry until fragrant, about 2 minutes.
2 minutes
Do not burn the aromatics; keep stirring constantly.
- 3
Add the green beans to the wok. Stir-fry for 2 minutes until beans are well coated with aromatics.
2 minutes
Ensure beans are dry to avoid oil splatter.
- 4
Add water and cover the wok. Let the beans steam for 3-4 minutes, until bright green and slightly tender.
4 minutes
Do not overcook; beans should remain crisp.
Kenapa hidangan ini sihat
This dish is a healthy choice because it uses fresh, whole vegetables and minimal processing. With low sodium soy sauce and a small amount of cooking oil, it fits well into calorie-controlled meal plans. The high fiber content helps regulate blood sugar and cholesterol levels, while the absence of animal products makes it cholesterol-free and heart-friendly.
Stir-Fried Green Beans is rich in dietary fiber, which supports digestive health and keeps you feeling full. Green beans are a great source of vitamins A, C, and K, as well as folate and manganese. Using minimal oil keeps the fat content low, while the inclusion of garlic and shallots adds antioxidants. The dish is naturally low in calories, making it suitable for weight management and vegetarian diets.
Petua
- 💡Tip 1: Use freshly picked green beans for the best texture and flavor.
- 💡Tip 2: Smash the lemongrass well to release its oils, but always remove before serving.
- 💡Tip 3: Stir-fry over high heat for a nice wok hei (wok aroma) without overcooking.
Penyimpanan & hidangan
Store any leftovers in an airtight container in the fridge for up to 2 days. Reheat in a wok or microwave before serving to maintain texture.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 90.0 kcal |
