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Ulam Salad
Makan Tengah Hari • Malaysia
How to Make Ulam Salad (Traditional & Healthy Version)
Ulam Salad is a quintessential Malaysian dish, deeply rooted in our vibrant multicultural food heritage. Often referred to as the 'salad of the kampung,' Ulam showcases the bounty of local herbs and vegetables such as daun pegaga (gotu kola), ulam raja, and selom, each offering unique textures and flavours. Traditionally enjoyed across Malaysia, especially in Malay households, Ulam Salad is a refreshing accompaniment to rice and other mains, served with a tangy sambal belacan dressing that highlights the regional love for spicy, aromatic condiments. This healthy lunch option is packed with raw greens, making it a fibre-rich, low-calorie meal ideal for weight management and wellness. The taste is a delightful balance of earthy, herbal freshness and fiery, zesty notes from the sambal. Ulam Salad reflects the spirit of Malaysia’s culinary diversity, blending influences from Malay, Chinese, and Indian cuisines by incorporating local ingredients like lemongrass and pandan. Whether shared as part of a family meal or savoured solo, Ulam Salad is a celebration of Malaysia’s natural produce and food traditions.
Bahan-bahan(untuk 1 plate (approx. 200g mixed ulam greens with sambal))
- 1/2 cup Daun pegaga (gotu kola) (local ulam herb)
- 1/2 cup Ulam raja (cosmos leaves) (local ulam herb)
- 1/2 cup Selom (water celery) (local ulam herb)
- 1/2 cup Timun (cucumber) (sliced)
- 1/2 cup Kacang panjang (long beans) (cut into 3 cm pieces)
- 1 stalk Lemongrass (thinly sliced, for aroma)
- 1 leaf Pandan leaves (optional, for fragrance) - pilihan
- 1 Red chili (thinly sliced)
- 3 tbsp Sambal belacan (homemade or store-bought)
- 1 tbsp Lime juice (freshly squeezed)
- 1/4 tsp Salt (to taste)
Arahan
- 1
Wash all ulam leaves (daun pegaga, ulam raja, selom) thoroughly under running water to remove dirt and grit.
5 minutes
Soak herbs in cold water for extra crispness.
- 2
Slice timun (cucumber), kacang panjang (long beans), lemongrass, and chili into bite-sized pieces. If using pandan, tie into a knot for easy removal.
5 minutes
Slice vegetables just before serving to keep them fresh.
- 3
Blanch kacang panjang (long beans) briefly in boiling water for 1 minute, then transfer to ice water to retain crunch and colour.
3 minutes
Blanching enhances texture and preserves nutrients.
- 4
Arrange all ulam, cucumber, long beans, lemongrass, chili, and pandan leaf on a serving plate.
2 minutes
Layer greens for an attractive presentation.
Kenapa hidangan ini sihat
This dish is a healthy choice because it uses raw, minimally processed local greens that support weight loss and overall wellness. The high fibre content aids digestion and keeps you fuller longer, while the mix of herbs offers detoxifying properties. The absence of heavy oils, dairy, or refined carbs makes it suitable for calorie-conscious eaters and those seeking a clean, natural meal.
Ulam Salad is naturally low in calories, high in dietary fibre, and rich in vitamins such as A, C, and K. The raw herbs and vegetables provide antioxidants, folate, and minerals like potassium and magnesium, which support heart health and immunity. Long beans and cucumber contribute hydration and promote digestive wellness. The sambal belacan adds some sodium, so use sparingly for those watching salt intake. Overall, Ulam Salad is a nutritious, plant-powered meal ideal for vegetarian diets.
Petua
- 💡Tip 1: Use freshly harvested ulam herbs for maximum flavour and nutrition.
- 💡Tip 2: Prepare sambal belacan in advance to let flavours meld.
- 💡Tip 3: Keep vegetables chilled until serving for extra crunch.
Penyimpanan & hidangan
Ulam Salad is best eaten fresh. Store unused greens in the refrigerator in a sealed container for up to 2 days. Keep sambal belacan dressing separately to prevent sogginess. Do not freeze.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 40.0 kcal |
