Tempeh and Tofu Goreng
Makan Tengah Hari • Malaysia
How to Make Tempeh and Tofu Goreng (Traditional & Healthy Version)
Tempeh and Tofu Goreng is a beloved vegetarian dish in Malaysia, celebrated for its rich flavors and multicultural roots. While tempeh originates from neighboring Indonesia, it has become an integral part of Malaysian cuisine, especially among the Malay and Chinese communities. This dish brings together crispy tempeh and tofu, lightly fried and tossed with aromatic local ingredients like bawang putih (garlic), cili merah (red chili), and daun limau purut (kaffir lime leaves). Its savory, nutty flavor is enhanced by the addition of kicap manis (sweet soy sauce) and a hint of lemongrass, delivering a satisfying meal without heavy oils or processed ingredients. In Malaysia, Tempeh and Tofu Goreng is often served during lunch, accompanied by a side of sambal or a simple salad of local greens. The use of tempeh and tofu makes it a perfect option for vegetarians, as well as those seeking protein-rich, plant-based meals. With its crispy texture and robust flavors, this dish is a staple in urban and rural homes alike, reflecting Malaysia's multicultural heritage and commitment to healthy, tasty food. Choosing Tempeh and Tofu Goreng aligns with modern Malaysian eating habits that value balanced nutrition and local produce. With the inclusion of pandan leaves for aroma and the use of minimal oil, this recipe offers a delicious, guilt-free experience suitable for calorie-conscious diners, making it a popular choice in MalaysianCalorie app users.
Bahan-bahan(untuk 1 plate with 150g tempeh and 150g tofu, suitable for Malaysian lunch portions)
- 150g Tempeh (local fermented soy product)
- 150g Tofu (tauhu, firm variety)
- 1 Red chili (cili merah, sliced)
- 2 cloves Garlic (bawang putih, minced)
- 1 tablespoon Sweet soy sauce (kicap manis)
- 1 stalk Lemongrass (serai, finely chopped)
- 2 Kaffir lime leaves (daun limau purut, torn)
- 1 Pandan leaf (daun pandan, optional for aroma) - pilihan
- 1/2 teaspoon Salt (garam)
- 1 tablespoon Cooking oil (sunflower or canola, for shallow frying)
Arahan
- 1
Slice tempeh and tofu into bite-sized cubes. Pat dry to remove excess moisture.
5 minutes
Dry cubes ensure crispier frying with less oil absorption.
- 2
Heat oil in a non-stick pan over medium heat. Add tempeh cubes and fry until golden brown on all sides.
5 minutes
Avoid overcrowding the pan for even cooking.
- 3
Add tofu cubes to the pan and fry until edges are crisp and light golden.
5 minutes
Turn gently to prevent tofu from breaking apart.
- 4
Push tempeh and tofu to the side. Add garlic, chopped lemongrass, and sliced chili to the center. Sauté until fragrant.
3 minutes
Stir constantly to prevent garlic from burning.
Kenapa hidangan ini sihat
This dish is a healthy choice because it combines nutrient-dense tempeh and tofu, both staples in Malaysian vegetarian cuisine. The recipe is low in calories, high in protein, and free from cholesterol. Minimal oil is used, and fresh herbs boost flavor without extra sodium or calories. It's suitable for weight management, diabetes prevention, and heart health, making it ideal for calorie-conscious Malaysians.
Tempeh and tofu are excellent sources of plant-based protein, low in saturated fat, and provide dietary fiber. Tempeh is rich in B vitamins, iron, and calcium, while tofu offers magnesium and essential amino acids. The addition of lemongrass, chili, and kaffir lime leaves brings antioxidants and anti-inflammatory compounds. Using minimal oil and fresh aromatics keeps the dish light yet nutritious, supporting muscle repair and sustained energy.
Petua
- 💡Tip 1: Use firm tofu for best texture and minimal oil absorption.
- 💡Tip 2: Slice tempeh thinly for crispier results with less oil.
- 💡Tip 3: Add a splash of lime juice before serving for extra zing.
Penyimpanan & hidangan
Store leftovers in an airtight container in the fridge for up to 2 days. Reheat in a non-stick pan or microwave before serving. Do not freeze to preserve texture.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 220.0 kcal |
