Taugeh
Makan Tengah Hari • Malaysia
How to Make Taugeh Goreng (Traditional & Healthy Version)
Taugeh Goreng is a classic Malaysian stir-fried bean sprout dish often enjoyed for lunch across the country. Originating from the multicultural kitchens of Malaysia, this dish celebrates the simplicity and freshness of local ingredients. Taugeh, or mung bean sprouts, are a staple in many Malaysian households due to their affordability, crunch, and versatility. The dish is typically flavored with aromatic ingredients like bawang putih (garlic), cili merah (red chili), and sometimes a hint of kicap manis (sweet soy sauce), reflecting Malaysia’s rich culinary tapestry influenced by Malay, Chinese, and Indian traditions. What makes Taugeh Goreng unique is its lightness and the way it allows the natural flavor of the taugeh to shine through. The quick stir-fry method preserves the crunch and nutrients of the sprouts, making it a refreshing and satisfying lunch option, especially in Malaysia’s tropical heat. This healthy, vegetarian-friendly recipe is not only quick to prepare but also a great way to introduce more plant-based dishes into your diet. It’s a popular side or main on many Malaysian tables, particularly in urban centers where fast, nutritious meals are in high demand.
Bahan-bahan(untuk 1 medium plate (approx. 200g per serving))
- 300g Taugeh (mung bean sprouts) (fresh, washed and drained)
- 3 cloves Bawang putih (garlic) (finely chopped)
- 2 Bawang merah (shallots) (thinly sliced)
- 1 Cili merah (red chili) (sliced, seeds removed for less heat) - pilihan
- 1 small Carrot (julienned) - pilihan
- 2 stalks Daun kucai (chives) (cut into 3cm lengths) - pilihan
- 1 tablespoon Kicap masin (light soy sauce) (use low sodium for healthier option)
- 1 teaspoon Minyak masak (cooking oil) (can use canola or sunflower oil)
- 1/4 teaspoon Lada sulah (white pepper)
- to taste Garam (salt)
Arahan
- 1
Prepare all ingredients by washing and draining the taugeh, slicing shallots, garlic, and chili, and julienning the carrot.
5 minutes
Use a salad spinner to ensure taugeh are well-drained and stay crunchy during cooking.
- 2
Heat minyak masak in a non-stick wok over medium heat. Add bawang putih and bawang merah, sauté until fragrant and lightly golden.
3 minutes
Stir constantly to prevent garlic from burning, enhancing aroma.
- 3
Add sliced cili merah and carrot. Stir-fry for another 2 minutes until slightly softened.
2 minutes
Add chili seeds for extra heat or omit for a milder dish.
- 4
Increase heat to high, add taugeh and quickly toss to mix with aromatics. Stir-fry for 1-2 minutes only to retain crunch.
2 minutes
Do not overcook taugeh as they lose nutrients and texture.
Kenapa hidangan ini sihat
This Taugeh Goreng recipe is an excellent choice for anyone seeking a nutritious, plant-based meal. It is high in fiber and vitamins while being low in fat and calories. The quick stir-fry method preserves nutrients and reduces the need for excess oil, making it ideal for weight management, heart health, and those following a vegetarian or vegan diet.
Taugeh are low in calories yet high in essential nutrients such as vitamin C, folate, and magnesium. They provide dietary fiber, which supports digestive health, and contain antioxidants that help reduce inflammation. The use of minimal oil, fresh vegetables, and low-sodium soy sauce makes this dish heart-healthy and suitable for most dietary needs. The addition of carrots and chives increases beta-carotene and vitamin K content.
Petua
- 💡Tip 1: Always cook taugeh on high heat for a short time to retain crunch.
- 💡Tip 2: Prep all ingredients before starting as stir-frying is fast.
- 💡Tip 3: Add a squeeze of limau nipis (lime) before serving for extra zest.
Penyimpanan & hidangan
Store leftovers in an airtight container in the fridge for up to 1 day. For best texture, reheat quickly in a hot pan rather than a microwave.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 250.0 kcal |
