Spageti Sayur
Makan Tengah Hari • Malaysia
How to Make Vegetable Spaghetti (Traditional & Healthy Version)
Vegetable Spaghetti in Malaysia is a vibrant, health-conscious twist on the classic pasta dish, reflecting the country’s multicultural culinary landscape. This recipe incorporates fresh, locally-sourced vegetables and aromatic herbs such as daun pandan (pandan leaves) and serai (lemongrass), infusing the meal with uniquely Malaysian flavors. It’s a great choice for vegetarians and those seeking a lighter lunch option, with the absence of animal products and a focus on nutrient-dense ingredients. Spaghetti has become a staple in Malaysian urban kitchens, often adapted with indigenous vegetables and seasonings to suit local palates. The addition of santan (coconut milk) and a touch of cili padi (bird’s eye chili) provides a creamy, spicy kick that Malaysians adore. This Vegetable Spaghetti is not only delicious but also easy to prepare, making it perfect for busy families and health-conscious individuals. Its appeal lies in the harmonious blend of flavors, colors, and textures, which celebrate Malaysia’s rich food heritage.
Bahan-bahan(untuk 1 large bowl per person)
- 120g Whole wheat spaghetti (Spageti gandum penuh)
- 1 medium Carrot (Lobak merah, julienned)
- 1 small Zucchini (Hirisan nipis)
- 1/2 Red capsicum (Cili benggala merah, diced)
- 1 cup Broccoli florets (Brokoli)
- 1 Pandan leaf (Daun pandan, tied in a knot) - pilihan
- 1 stalk Lemongrass (Serai, bruised)
- 1/4 cup Coconut milk (Santan)
- 1 Bird’s eye chili (Cili padi, sliced) - pilihan
- 2 cloves Garlic (Bawang putih, minced)
- 1 tbsp Olive oil (Minyak zaitun)
- 1/2 tsp Salt (Garam)
- 1/4 tsp Black pepper (Lada hitam)
- 2 tbsp Fresh basil (Daun selasih, chopped) - pilihan
Arahan
- 1
Boil water in a large pot. Add whole wheat spaghetti and cook until al dente (about 8-10 minutes). Drain and set aside.
10 minutes
Add a pandan leaf to the boiling water for fragrance.
- 2
Heat olive oil in a wok or pan. Sauté minced garlic and bruised lemongrass until aromatic.
3 minutes
Do not burn the garlic; stir constantly.
- 3
Add carrots, zucchini, broccoli, and red capsicum. Stir fry until vegetables are tender-crisp.
5 minutes
Keep heat high for vibrant colors and crunch.
- 4
Pour in coconut milk and add sliced cili padi. Simmer briefly to meld flavors.
2 minutes
For milder flavor, reduce or omit cili padi.
Kenapa hidangan ini sihat
Choosing whole wheat spaghetti and fresh vegetables ensures this recipe is high in fiber and low in empty calories. The absence of heavy cream or cheese makes it heart-friendly and suitable for weight management. Coconut milk offers medium-chain triglycerides, which are easier to metabolize, while olive oil provides monounsaturated fats. This balanced meal supports sustained energy and muscle recovery, making it ideal for lunch.
This Vegetable Spaghetti is packed with fiber from whole wheat pasta and a variety of fresh vegetables. The dish provides essential vitamins such as A, C, and K, minerals like potassium and magnesium, and healthy fats from coconut milk and olive oil. It is low in saturated fat, cholesterol-free, and supports digestive health. The use of local herbs like pandan and lemongrass adds antioxidants and phytonutrients beneficial for immunity and inflammation.
Petua
- 💡Tip 1: Add a pandan leaf to boiling water for a signature aroma.
- 💡Tip 2: Use high heat to retain vegetable crunch and color.
- 💡Tip 3: Adjust coconut milk for desired creaminess without excess calories.
Penyimpanan & hidangan
Store in an airtight container in the fridge for up to 2 days. Reheat gently to avoid overcooking the vegetables. Do not freeze as coconut milk may separate.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 320.0 kcal |
