Tempeh Goreng Sayur
Makan Tengah Hari • Malaysia
How to Make Tempeh Stir Fry (Traditional & Healthy Version)
Tempeh Stir Fry, or 'Tempeh Tumis', is a vibrant vegetarian dish embraced across Malaysia’s multicultural cuisine. Originating from the fusion of Malay, Chinese, and Indian influences, this stir fry highlights tempeh—a protein-rich fermented soybean cake—as its star ingredient. Malaysian home cooks often prepare tempeh stir fries for lunch, infusing them with aromatic local staples such as lemongrass, pandan, garlic, and chili, which provide both depth and complexity. The dish is beloved for its hearty texture and earthy, nutty flavor. Malaysian Tempeh Stir Fry is a healthy, satisfying option for vegetarians and health-conscious eaters alike, offering a wholesome alternative to meat-based recipes. Fresh vegetables like capsicum (bell pepper), carrots, and long beans are commonly added, reflecting Malaysia’s abundant produce and the nation’s commitment to balanced, colorful meals. With minimal oil and no santan (coconut milk), this recipe keeps calories in check, making it ideal for those tracking their intake. Tempeh Stir Fry is a great choice for anyone seeking authentic Malaysian flavors in a nutritious, easy-to-cook lunch.
Bahan-bahan(untuk 1 medium plate)
- 200g Tempeh (Malaysian-style fermented soy)
- 1/2 cup Red capsicum (diced)
- 1/2 cup Carrot (julienned)
- 1/2 cup Long beans (cut into 2cm pieces)
- 2 cloves Bawang putih (garlic) (minced)
- 2 bulbs Bawang merah (shallots) (sliced)
- 1 stalk Serai (lemongrass) (finely sliced)
- 1 Fresh chili (sliced)
- 1 tbsp Soy sauce (low sodium)
- 1 tbsp Cooking oil (can use canola or sunflower)
- 1 Pandan leaf (optional, tied and added for aroma) - pilihan
- 1/4 tsp Salt (to taste)
- 1/4 tsp Black pepper (freshly ground)
Arahan
- 1
Slice tempeh into thin strips or cubes. Prepare all vegetables, mince garlic and slice shallots, lemongrass, chili, and pandan leaf.
5 minutes
Cut tempeh evenly for uniform cooking.
- 2
Heat oil in a wok or pan over medium heat. Add tempeh and fry lightly until golden brown on all sides. Remove and set aside.
5 minutes
Use minimal oil for a healthier result.
- 3
In the same pan, sauté garlic, shallots, and lemongrass until fragrant. Add sliced chili and pandan leaf (if using) and stir for another minute.
3 minutes
Keep heat moderate to avoid burning aromatics.
- 4
Add carrots, capsicum, and long beans. Stir fry for 3-4 minutes until vegetables are tender-crisp.
4 minutes
Maintain bright color for maximum vitamins.
Kenapa hidangan ini sihat
This Malaysian Tempeh Stir Fry is nutrient-dense, low in saturated fat, and packed with fiber. Tempeh's high protein content makes it ideal for vegetarians and anyone seeking muscle maintenance. The variety of vegetables ensures you get antioxidants and micronutrients vital for immunity and overall wellness. Stir frying preserves nutrients while keeping calories manageable for weight control.
Tempeh Stir Fry is rich in plant-based protein, fiber, and essential vitamins from fresh vegetables. Tempeh supplies complete protein and probiotics, aiding digestion and muscle recovery. Vegetables provide vitamins A, C, and K, plus minerals like potassium and magnesium. Using minimal oil and low-sodium soy sauce keeps fat and sodium levels healthy. This dish is cholesterol-free, making it heart-friendly for most eaters.
Petua
- 💡Tip 1: Use fresh tempeh for best texture and flavor.
- 💡Tip 2: Add a pandan leaf while stir-frying for authentic Malaysian aroma.
- 💡Tip 3: Do not overcook vegetables to keep them crisp and nutrient-rich.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat in a pan or microwave before serving. Avoid freezing as tempeh texture may change.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 260.0 kcal |
