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Tauhu Begedil
Makan Tengah Hari • Malaysia
How to Make Tauhu Begedil (Traditional & Healthy Version)
Tauhu Begedil is a beloved vegetarian lunch dish in Malaysia, popular for its crispy tauhu (tofu) shells stuffed with a savoury potato filling. Originating from the Malaysian-Singapore food scene, this recipe showcases the nation’s multicultural influences, blending Malay, Chinese, and Indian culinary traditions. The dish is often enjoyed during family gatherings, festive occasions, or as a comforting midday meal. Its taste is rich and hearty, with hints of aromatics like daun sup (local celery) and bawang merah (shallots). Tauhu Begedil is a perfect example of Malaysia’s ingenuity in transforming simple, local ingredients into a flavorful and satisfying meal. The tofu provides a protein-rich base, while the potato filling is enhanced with spices and fresh herbs, reflecting the diversity of Malaysian cuisine. Health-conscious eaters will appreciate the option to bake or air-fry these parcels, reducing oil consumption without compromising on taste. With its golden exterior and fragrant filling, Tauhu Begedil is a delicious way to experience authentic Malaysian flavors while maintaining a balanced diet.
Bahan-bahan(untuk 2 pieces per serving)
- 4 pieces Tauhu (firm tofu) (tauhu goreng)
- 2 medium Kentang (potatoes) (peeled and boiled)
- 2 tbsp Daun sup (local celery) (finely chopped)
- 2 Bawang merah (shallots) (finely diced)
- 2 cloves Bawang putih (garlic) (minced)
- 1/2 tsp Lada hitam (black pepper)
- 1/2 tsp Garam (salt)
- 1 Telur (egg) (beaten, for coating)
- 2 tbsp Minyak masak (cooking oil) (for shallow frying or air-frying)
- 1 Cili merah (red chili) (finely chopped, optional garnish) - pilihan
Arahan
- 1
Boil the kentang (potatoes) until soft, then mash them in a bowl.
5 minutes
Use waxy potatoes for a creamier texture.
- 2
Add bawang merah, bawang putih, daun sup, lada hitam, and garam to the mashed potatoes. Mix well.
3 minutes
Mix while potatoes are still warm for better flavor blending.
- 3
Cut tauhu in half and gently scoop out the center, leaving a shell. Reserve the tauhu filling and mix it into the potato mixture.
4 minutes
Be gentle to avoid breaking the tauhu shells.
- 4
Stuff each tauhu shell with the potato mixture, pressing firmly to pack.
3 minutes
Use a spoon or your fingers to shape the filling neatly.
Kenapa hidangan ini sihat
This vegetarian Tauhu Begedil recipe uses wholesome Malaysian ingredients and avoids heavy oils or processed foods. By incorporating tauhu and kentang, it provides sustained energy, protein, and nutrients needed for an active lifestyle. Baking or air-frying further enhances its healthiness, making it a guilt-free lunch option for those tracking calories or aiming for balanced nutrition.
Tauhu Begedil is rich in plant-based protein from tauhu, complex carbohydrates from kentang, and essential vitamins like vitamin C and potassium. The addition of daun sup and bawang merah adds fiber and antioxidants, supporting digestive health and immunity. Shallow frying or air-frying minimizes oil intake, making this dish suitable for calorie-conscious diets. Each serving can be tailored for lower fat and sodium content, ideal for heart health and weight management.
Petua
- 💡Tip 1: Use firm tauhu to prevent breakage during stuffing.
- 💡Tip 2: Mash potatoes finely for a smooth, cohesive filling.
- 💡Tip 3: Air-fry for a healthier, crispier version with less oil.
Penyimpanan & hidangan
Store leftover Tauhu Begedil in an airtight container in the fridge for up to 2 days. Reheat in an oven or air-fryer to restore crispiness. Avoid microwaving to prevent sogginess.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 180.0 kcal |
