Stir-Fried Okra with Belacan
Makan Tengah Hari • Malaysia
How to Make Stir-Fried Okra with Belacan (Traditional & Healthy Version)
Stir-Fried Okra with Belacan, or 'Bendi Goreng Belacan', is a beloved Malaysian vegetable dish that showcases the country's rich multicultural culinary heritage. This dish brings together the freshness of local okra (bendi) and the robust umami of belacan, a traditional fermented shrimp paste highly prized in Malaysian kitchens. With its vivid green color and aromatic sambal, it's a staple in Malay households and often appears at lunch tables across the country. The dish perfectly balances the tender crispness of okra with the punchy flavors of garlic, chilies, and belacan, creating a side dish that's both simple and deeply satisfying. Its unique taste appeals to lovers of bold flavors while being a nutritious and low-calorie addition to any meal. Using minimal oil and fresh, local ingredients, this recipe is perfect for those seeking wholesome Malaysian cuisine that's both authentic and health-conscious.
Bahan-bahan(untuk 1 plate (approximately 150g cooked okra per serving))
- 250g Fresh okra (bendi) (sliced diagonally)
- 1 tsp Belacan (shrimp paste) (toasted)
- 2 Red chilies (sliced, or use bird’s eye chili for extra heat)
- 2 cloves Garlic (finely chopped)
- 2 Shallots (finely sliced)
- 1 tbsp Cooking oil (preferably canola or sunflower oil)
- 1/4 tsp Salt (to taste)
- 1/4 tsp Sugar (optional, to balance flavors) - pilihan
- 1 tsp Lime juice (freshly squeezed, optional) - pilihan
- 1 stalk Lemongrass (serai) (white part only, finely chopped, optional) - pilihan
Arahan
- 1
Wash and dry the okra thoroughly. Slice each okra diagonally into bite-sized pieces.
5 minutes
Drying the okra well prevents sliminess during cooking.
- 2
Toast the belacan in a dry pan over medium heat until fragrant, about 2 minutes. Set aside.
2 minutes
Toasting brings out the belacan’s rich aroma.
- 3
Heat oil in a wok or large skillet. Add shallots, garlic, and lemongrass (if using). Stir-fry until aromatic and lightly golden.
3 minutes
Keep heat medium to avoid burning the aromatics.
- 4
Add the chilies and toasted belacan. Stir-fry until the belacan is well incorporated and releases its aroma.
2 minutes
Mash belacan with the spatula for even mixing.
Kenapa hidangan ini sihat
Stir-Fried Okra with Belacan is a healthy addition to any meal due to its high fiber content, low calorie count, and use of fresh, local vegetables. Minimal oil is used, and the dish avoids heavy sauces or coconut milk, keeping it light. Using traditional Malaysian ingredients, this recipe provides maximum flavor with clean, nutritious ingredients, supporting weight management and balanced eating.
Okra is naturally low in calories and rich in dietary fiber, vitamin C, vitamin K, and folate, making it excellent for digestive health and immune support. Belacan, used in moderation, provides umami flavor with minimal added fat. The dish is stir-fried with a small amount of oil, keeping overall fat content low. Chilies and garlic add antioxidants and anti-inflammatory benefits. This recipe is suitable for most diets and can be adapted for vegan preferences by omitting belacan.
Petua
- 💡Tip 1: Slice okra just before cooking to keep it fresh and less slimy.
- 💡Tip 2: Toast belacan outdoors or with good ventilation as it is pungent.
- 💡Tip 3: Stir-fry over high heat for a quick, crunchy texture.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan to avoid overcooking the okra.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 90.0 kcal |
