Stir-Fried Pumpkin with Garlic
Makan Tengah Hari • Malaysia
How to Make Stir-Fried Pumpkin with Garlic (Traditional & Healthy Version)
Stir-Fried Pumpkin with Garlic, known locally as 'Labu Goreng Bawang Putih', is a cherished vegetarian dish in Malaysian households. Featuring the vibrant flavors of freshly harvested pumpkin, sautéed with aromatic garlic and subtle hints of local ingredients like daun limau purut (kaffir lime leaves), this recipe reflects Malaysia’s multicultural culinary tapestry. The dish is simple, quick to prepare, and highlights the natural sweetness of pumpkin balanced by savory notes from shallots and garlic. Traditionally enjoyed as a home-cooked lunch, labu goreng bawang putih is a favorite among health-conscious Malaysians seeking wholesome, plant-based meals. Its appeal lies in its versatility—served alongside steamed rice or as a light side during family gatherings. The use of minimal oil and fresh herbs celebrates the Malaysian way of eating: flavorful, nutritious, and rooted in local produce. Whether you’re new to Malaysian cooking or a seasoned home chef, this easy stir-fry brings warmth and comfort to the table, making it perfect for busy weekdays or a simple, nourishing lunch.
Bahan-bahan(untuk 1 medium plate (approx. 200g per serving))
- 400g Pumpkin (labu kuning) (peeled, deseeded, cut into thin slices)
- 4 cloves Garlic (bawang putih) (finely chopped)
- 2 Shallots (bawang merah) (thinly sliced)
- 1 Red chili (cili merah) (sliced, seeds removed for less heat) - pilihan
- 2 leaves Daun limau purut (kaffir lime leaves) (thinly sliced) - pilihan
- 1 tablespoon Cooking oil (preferably canola or sunflower for less saturated fat)
- 3 tablespoons Water (for steaming pumpkin)
- 1/4 teaspoon Salt (to taste)
- 1/8 teaspoon White pepper (to taste) - pilihan
- 1 stalk Spring onion (sliced, for garnish) - pilihan
Arahan
- 1
Peel, deseed, and slice the pumpkin into thin, even pieces for faster and uniform cooking. Prepare and measure all other ingredients.
5 minutes
Cut pumpkin as evenly as possible for a consistent texture.
- 2
Heat oil in a large non-stick wok over medium heat. Add chopped garlic and shallots, sauté until fragrant and golden.
3 minutes
Stir continuously to avoid burning the garlic, which can turn bitter.
- 3
Add sliced red chili and daun limau purut if using. Stir for another minute to release their aroma.
1 minute
For a milder flavor, use less chili or omit entirely.
- 4
Add the sliced pumpkin. Stir to coat the pumpkin with the aromatic mixture.
2 minutes
Toss gently to avoid breaking the pumpkin slices.
Kenapa hidangan ini sihat
This Malaysian Stir-Fried Pumpkin with Garlic is a wholesome, plant-based dish perfect for calorie-conscious eaters. Packed with fiber, vitamins, and minerals, it supports digestive and heart health while being light and satisfying. The recipe uses minimal oil and focuses on fresh, local ingredients, making it a clean-eating option for lunch or a light meal. Its naturally low glycemic index is suitable for most diet plans.
Pumpkin is rich in vitamins A, C, and E, providing essential antioxidants for immune support and healthy vision. Low in calories, pumpkin offers dietary fiber for digestive health and helps maintain satiety. Garlic and shallots contribute phytonutrients known for anti-inflammatory properties. The minimal use of oil keeps the saturated fat content low, while fresh herbs add micronutrients and flavor without extra calories. This dish is naturally gluten-free and contains no dairy.
Petua
- 💡Tip 1: Use a wok for even heat distribution and better caramelization of the pumpkin.
- 💡Tip 2: Slice the pumpkin thinly for faster cooking and a creamier texture.
- 💡Tip 3: Add a splash of water if the pumpkin starts to stick before it softens.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, stir-fry gently over low heat or microwave until just heated through. Avoid freezing as the pumpkin may turn mushy.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 80.0 kcal |
