
Vegetable Fried Rice with Long Beans
Makan Tengah Hari • Malaysia
How to Make Vegetable Fried Rice with Long Beans (Traditional & Healthy Version)
Vegetable Fried Rice with Long Beans, known locally as Nasi Goreng Sayur Kacang Panjang, is a vibrant Malaysian lunch dish that celebrates the multicultural flavors of Malaysia. This recipe features fragrant rice stir-fried with locally sourced long beans (kacang panjang), carrots, and aromatics like pandan leaves and lemongrass, resulting in a wholesome, flavorful meal. Traditionally enjoyed across Malaysia’s diverse communities, this dish seamlessly blends influences from Malay, Chinese, and Indian cuisines, making it a staple in Malaysian households. The taste is a delightful balance of savory, mildly sweet, and earthy flavors, created by the natural sweetness of fresh vegetables and enhanced by a dash of light soy sauce. By using minimal oil and fresh ingredients, this authentic recipe is perfect for calorie-conscious individuals seeking a nutritious, satisfying lunch. Vegetable Fried Rice with Long Beans is not only easy to prepare but also highly adaptable to various dietary needs, making it a favorite for both busy families and health enthusiasts. Its colorful presentation and aromatic profile make it a popular choice during local gatherings, everyday meals, and even festive celebrations.
Bahan-bahan(untuk 1 medium bowl per person (approximately 300g))
- 2 cups Cooked white rice (Nasi putih; preferably day-old rice for best texture)
- 1 cup Long beans (Kacang panjang, sliced thinly)
- 1/2 cup Carrot (Diced)
- 1/4 cup Red capsicum (Diced)
- 1/2 medium Onion (Finely chopped)
- 2 cloves Garlic (Minced)
- 1 Egg (Optional for vegetarian, omit for vegan) - pilihan
- 1 tablespoon Light soy sauce (Low-sodium preferred)
- 1 stalk Lemongrass (Serai, finely sliced)
- 1 Pandan leaf (Daun pandan, knotted for aroma)
- 1 tablespoon Cooking oil (Canola or sunflower)
- 1/4 teaspoon White pepper (Optional) - pilihan
Arahan
- 1
Heat the cooking oil in a large wok or skillet over medium heat. Add the chopped onion and garlic, sauté until fragrant and slightly golden.
5 minutes
Use a wok for even heat distribution and authentic flavor.
- 2
Add the lemongrass and pandan leaf, stir well to infuse their natural aroma into the oil.
2 minutes
Knotted pandan leaf releases more fragrance and is easy to remove later.
- 3
Stir in the sliced long beans, carrot, and red capsicum. Cook for 3-4 minutes until vegetables are tender-crisp.
4 minutes
Do not overcook vegetables; they should retain a slight crunch.
- 4
Push the vegetables to one side. If using egg, crack it into the pan and scramble until just set.
3 minutes
For a vegan version, skip the egg and add more vegetables.
Kenapa hidangan ini sihat
Choosing Vegetable Fried Rice with Long Beans for lunch is a smart move for calorie-conscious eaters. The recipe uses fresh, local vegetables and minimal oil, offering a lower-calorie alternative to traditional fried rice. Fiber from kacang panjang and carrots enhances satiety and aids digestion, while whole ingredients deliver sustained energy and essential nutrients. This dish is naturally vegetarian and easily adapted for vegan diets, making it inclusive and heart-friendly.
This Vegetable Fried Rice with Long Beans is packed with vitamins A, C, and K from the carrots, capsicum, and long beans. The use of lean cooking oil and minimal soy sauce keeps saturated fat and sodium low. Long beans are rich in fiber, supporting digestive health, while carrots add antioxidants for immunity. The dish provides balanced carbohydrates from rice, moderate protein from egg, and essential minerals like potassium and magnesium. Its veggie-forward profile supports a healthy, nutrient-dense diet.
Petua
- 💡Tip 1: Use day-old rice for a non-sticky, fluffy fried rice.
- 💡Tip 2: Slice long beans thinly for faster cooking and better texture.
- 💡Tip 3: Add knotted pandan leaf for signature Malaysian aroma.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat in a wok or microwave with a splash of water to maintain moisture and freshness.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 340.0 kcal |





