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Tofu Stir Fry
Makan Tengah Hari • Malaysia
How to Make Tofu Stir Fry (Traditional & Healthy Version)
Tofu Stir Fry is a staple vegetarian dish in Malaysian households, celebrated for its wholesome ingredients and vibrant flavors. Drawing inspiration from Malaysia’s diverse culinary heritage, this dish combines tofu—known locally as 'tauhu'—with a medley of fresh vegetables, aromatic spices, and local ingredients like lemongrass and chili. The result is a meal that is both satisfying and nutritious, perfect for lunch and easily adaptable to different dietary needs. In Malaysia, tofu is widely enjoyed across all communities, including Malay, Chinese, and Indian kitchens, making Tofu Stir Fry a truly multicultural creation. The use of local produce such as bok choy, carrot, and capsicum, paired with classic seasonings like soy sauce and a touch of 'santan' (coconut milk), showcases the vibrant flavors that Malaysia is famous for. This dish is ideal for those seeking a healthy, vegetarian meal that honors Malaysia’s tradition of balancing taste and nutrition. With its light yet flavorful profile, Tofu Stir Fry is a great choice for calorie-conscious eaters and those embracing plant-based diets. Whether served as part of a larger meal or enjoyed as a stand-alone lunch, this recipe brings the essence of Malaysian cuisine to your table.
Bahan-bahan(untuk 1 medium bowl per person)
- 200g Firm tofu (tauhu) (Cut into cubes)
- 1 medium Carrot (Sliced thinly)
- 1/2 Red capsicum (Sliced)
- 2 stalks Bok choy (Chopped)
- 1 stalk Fresh lemongrass (serai) (Finely minced)
- 1 Red chili (Sliced (optional for spice)) - pilihan
- 2 cloves Garlic (Minced)
- 2 tbsp Soy sauce (Low sodium preferred)
- 2 tbsp Santan (coconut milk) (Light version) - pilihan
- 1 tbsp Cooking oil (Can use sunflower or canola)
- 1 stalk Spring onion (Chopped for garnish) - pilihan
Arahan
- 1
Drain and pat dry the tauhu, then cut it into bite-sized cubes.
3 minutes
Ensure tofu is dry for better browning.
- 2
Heat oil in a non-stick wok over medium heat. Add minced garlic and lemongrass (serai), sauté until fragrant.
3 minutes
Do not burn garlic; stir continuously.
- 3
Add tofu cubes and cook until lightly golden on all sides.
5 minutes
Flip tofu gently to avoid breakage.
- 4
Add carrot, capsicum, and bok choy. Stir fry for 3-4 minutes until vegetables are just tender.
4 minutes
Keep heat high for crisp vegetables.
Kenapa hidangan ini sihat
This Malaysian Tofu Stir Fry is packed with nutrients yet low in calories, making it ideal for lunch or weight management. The dish is free from animal products (unless santan is replaced with dairy) and uses heart-healthy fats. The abundance of vegetables boosts fiber intake, supporting digestion and satiety. It's also suitable for diabetics when made with low GI vegetables and lean tofu.
Tofu Stir Fry is rich in plant-based protein from tauhu, fiber from assorted vegetables, and essential vitamins such as A, C, and K. Lemongrass adds antioxidants, while coconut milk (santan) in moderation provides healthy fats. Using minimal oil, low-sodium soy sauce, and a variety of colorful vegetables ensures a balanced meal with beneficial minerals like potassium, magnesium, and iron.
Petua
- 💡Tip 1: Use firm tauhu to prevent crumbling during stir fry.
- 💡Tip 2: Slice vegetables uniformly for even cooking.
- 💡Tip 3: Add spring onion and fresh herbs like coriander for extra aroma.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan or microwave before serving. Avoid freezing as tofu texture may change.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 180.0 kcal |
