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Tauhu Begedil dengan Sambal
Makan Tengah Hari • Malaysia
How to Make Tauhu Begedil with Sambal (Traditional & Healthy Version)
Tauhu Begedil with Sambal is a beloved Malaysian vegetarian dish that beautifully represents the nation's multicultural culinary heritage. Originating from the fusion of Malay and Peranakan influences, Tauhu Begedil features crispy fried tauhu (tofu) parcels stuffed with a savoury potato filling, served alongside a fiery sambal sauce. The dish is a staple at local warungs and festive gatherings, cherished for its satisfying texture and harmonious blend of earthy and spicy flavors. This healthy version of Tauhu Begedil uses minimal oil and fresh, locally sourced ingredients such as tauhu, kentang (potatoes), daun sup (celery leaves), and cili merah (red chilies). The sambal dip adds a spicy kick, balancing the richness of the filling. Tauhu Begedil is often enjoyed as a hearty lunch or light snack, and its plant-based protein content makes it a popular choice among vegetarians and those seeking wholesome meals. Whether you're a fan of traditional Malaysian cuisine or seeking comfort food with a healthy twist, this dish is sure to delight your palate and nourish your body.
Bahan-bahan(untuk 3 stuffed tofu parcels with sambal per person)
- 6 pieces Tauhu (firm tofu) (medium-sized, preferably local)
- 2 medium Kentang (potatoes) (peeled and diced)
- 2 tablespoons Daun sup (celery leaves) (finely chopped)
- 2 stalks Daun bawang (spring onion) (chopped)
- 1/2 teaspoon White pepper powder
- 1 tablespoon Soy sauce (light) (low sodium)
- 1 Egg (beaten, for coating) - pilihan
- 2 tablespoons Cooking oil (for pan-frying)
- 3 Cili merah (red chilies) (for sambal, deseeded for less heat)
- 2 cloves Bawang putih (garlic) (for sambal)
- 1/2 small Bawang besar (onion) (for sambal)
- 1 tablespoon Lime juice (for sambal)
- 1/4 teaspoon Salt (to taste)
- 1/2 teaspoon Sugar (optional, for sambal) - pilihan
Arahan
- 1
Prepare the tauhu by cutting a slit on one side of each piece. Carefully scoop out the center to form a cavity, keeping the shell intact. Set aside the tauhu shells and roughly chop the scooped tofu.
5 minutes
Use a small spoon for easier scooping and less breakage.
- 2
Boil the diced kentang until soft, about 10 minutes. Drain and mash the potatoes in a bowl.
10 minutes
Do not overcook potatoes to prevent watery filling.
- 3
In a mixing bowl, combine mashed potatoes, chopped tauhu, daun sup, daun bawang, white pepper powder, and light soy sauce. Mix until well blended.
3 minutes
Taste the mixture and adjust seasoning before stuffing.
- 4
Stuff each tauhu shell generously with the potato-tofu mixture, pressing gently to fill without tearing.
3 minutes
Do not overstuff to avoid breaking the tauhu during frying.
Kenapa hidangan ini sihat
This Tauhu Begedil with Sambal recipe is a healthy choice because it relies on whole, minimally processed ingredients and uses pan-frying instead of deep-frying, significantly reducing calorie and fat content. The use of tofu and potatoes makes it naturally cholesterol-free and high in plant protein, suitable for vegetarian and flexitarian diets. With plenty of fresh herbs and vegetables, it encourages nutrient diversity and supports overall wellness.
Tauhu Begedil is rich in plant-based protein from tauhu and eggs, while kentang provides complex carbohydrates and dietary fiber for sustained energy. The inclusion of daun sup and spring onions adds micronutrients such as vitamin K, vitamin C, and antioxidants. The sambal, made with fresh chilies and garlic, offers metabolism-boosting capsaicin and immune-enhancing properties. This dish is low in saturated fat when pan-fried with minimal oil, making it suitable for a balanced, nutrient-dense lunch.
Petua
- 💡Tip 1: Use firm tauhu for easier handling and better texture.
- 💡Tip 2: Prepare sambal in advance for deeper flavor.
- 💡Tip 3: Drain fried tauhu on paper towels to remove excess oil.
Penyimpanan & hidangan
Store leftover Tauhu Begedil in an airtight container in the refrigerator for up to 2 days. Reheat in an oven or air fryer for best texture. Sambal can be kept refrigerated separately for up to a week.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 190.0 kcal |
