Sup Tauhu Telur
Makan Tengah Hari • Malaysia
How to Make Sup Tauhu Telur (Traditional & Healthy Version)
Sup Tauhu Telur is a comforting Malaysian vegetarian soup, cherished for its delicate balance of flavors and wholesome ingredients. This dish highlights the multicultural heritage of Malaysia, featuring soft tauhu (tofu), telur (egg), and a medley of local vegetables, all gently simmered in an aromatic broth. The soup is popular across households in Malaysia, especially as a light lunch or a nourishing meal during rainy days. Traditionally, Sup Tauhu Telur is enjoyed by families of all backgrounds, reflecting the unity of flavors found in Malaysian cuisine—from the subtle sweetness of carrots to the earthy notes of shiitake mushrooms and the fragrance of daun sup (celery leaves). The use of local ingredients like lemongrass and pandan gives the broth a distinct Malaysian aroma, making it both familiar and heartwarming. This healthy version prioritizes fresh produce, minimal oil, and a balance of protein and fiber, making Sup Tauhu Telur a great choice for those seeking nutritious, vegetarian meals that honor Malaysia's culinary traditions.
Bahan-bahan(untuk 1 medium bowl per serving)
- 200g Tauhu (firm tofu) (cut into cubes)
- 2 Telur (egg) (beaten lightly)
- 1 small Carrot (julienned)
- 4 Shiitake mushrooms (sliced)
- 2 tbsp Daun sup (celery leaves) (chopped)
- 2 cloves Bawang putih (garlic) (minced)
- 1 Bawang merah (shallot) (thinly sliced)
- 1 stalk Serai (lemongrass) (bruised)
- 1 Pandan leaf (tied into a knot) - pilihan
- 3 cups Vegetable broth (low-sodium preferred)
- 1 tbsp Light soy sauce (for seasoning)
- 1/4 tsp White pepper (freshly ground)
- 1 tsp Cooking oil (canola or sunflower)
Arahan
- 1
Heat oil in a pot. Sauté bawang putih and bawang merah until fragrant.
3 minutes
Keep the heat low to avoid burning the aromatics.
- 2
Add serai and pandan leaf, stirring for another minute to release aroma.
1 minute
Bruising the lemongrass helps extract flavor.
- 3
Pour in vegetable broth. Bring to a gentle boil.
5 minutes
Use homemade broth for richer taste and less sodium.
- 4
Add carrot and shiitake mushrooms. Simmer until vegetables are tender.
7 minutes
Slice vegetables thinly for faster cooking.
Kenapa hidangan ini sihat
This dish is a healthy choice because it uses fresh, whole ingredients and avoids deep-frying or excessive oil. The combination of tauhu and telur offers complete protein, supporting muscle repair and satiety. The broth-based preparation reduces calories while retaining flavor, ideal for calorie-conscious eaters. Local vegetables supply vitamins and fiber, promoting digestive health and boosting immunity.
Sup Tauhu Telur is a nutritious vegetarian soup, rich in plant-based protein from tauhu and telur. It provides dietary fiber from carrots and mushrooms, and is low in saturated fat due to minimal oil use. The inclusion of lemongrass and pandan offers antioxidants and micronutrients. This soup is naturally low-calorie, making it suitable for light meals, and the broth delivers essential minerals like potassium and magnesium. With no refined carbs or heavy creams, it fits well into a balanced diet.
Petua
- 💡Tip 1: Use extra-soft tauhu for creamier texture.
- 💡Tip 2: Add a dash of sesame oil before serving for aroma.
- 💡Tip 3: Garnish with fried shallots for crunch, if calories allow.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove, adding a splash of broth if needed. Avoid freezing as tofu may change texture.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 180.0 kcal |
