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Vegetable Teppanyaki with Rice
Makan Tengah Hari • Malaysia
How to Make Vegetable Teppanyaki with Rice (Traditional & Healthy Version)
Vegetable Teppanyaki with Rice is a vibrant and healthy dish that reflects Malaysia’s multicultural culinary landscape. While teppanyaki is rooted in Japanese technique, in Malaysia it has evolved into a local favorite, often found in urban food courts and home kitchens alike. Malaysian Vegetable Teppanyaki celebrates the use of fresh, locally-sourced sayur-sayuran (vegetables), and is commonly served with fluffy white rice or fragrant nasi. This dish is ideal for vegetarians and anyone seeking a nutritious, plant-forward lunch. The teppanyaki method—quick stir-frying on a hot surface—preserves the natural crunch and nutrients of each vegetable, resulting in a medley of colors and flavors. Lemongrass (serai), garlic (bawang putih), and a dash of light soy sauce infuse the vegetables with subtle aroma and depth, while a sprinkle of sesame seeds adds a nutty finish. Perfect for lunch, this recipe is both satisfying and gentle on the calories, making it a popular choice among health-conscious Malaysians. The simple preparation and minimal oil use also make Vegetable Teppanyaki with Rice a wholesome option for those tracking their macros.
Bahan-bahan(untuk 1 large plate with rice and vegetables)
- 2 cups Cooked white rice (nasi putih)
- 1 medium Carrot (julienned)
- 1 cup Broccoli florets
- 1/2 Red bell pepper (sliced)
- 5 Shiitake mushrooms (hiratake, sliced)
- 4 stalks Baby corn (halved lengthwise)
- 8 French beans (cut into 2-inch pieces)
- 2 cloves Garlic (bawang putih, minced)
- 1 Lemongrass stalk (serai, finely sliced) - pilihan
- 2 tbsp Light soy sauce
- 1 tsp Sesame oil
- 1/4 tsp Black pepper
- 1 tsp Sesame seeds (toasted) - pilihan
- 2 stalks Spring onions (daun bawang, chopped) - pilihan
Arahan
- 1
Prepare all vegetables by washing, slicing, and arranging them for quick cooking. Mince garlic and slice lemongrass if using.
5 minutes
Keep vegetables similar in size for even cooking.
- 2
Heat a non-stick pan or teppan on high flame. Add sesame oil and swirl to coat.
2 minutes
Make sure the pan is very hot before adding vegetables for proper searing.
- 3
Add minced garlic and optional lemongrass, stir-fry until fragrant.
1 minute
Do not let garlic burn; stir continuously.
- 4
Add carrots, broccoli, and baby corn. Stir-fry for 2-3 minutes until slightly tender but still crisp.
3 minutes
Stir constantly to maintain crunchiness.
Kenapa hidangan ini sihat
This dish is a healthy choice because it uses fresh, local vegetables with minimal oil and sodium. Quick cooking methods preserve nutrients and natural flavors, making it ideal for calorie trackers. High fiber content promotes fullness, while the absence of animal products lowers cholesterol intake. It’s a balanced, plant-based meal that fits into most diet plans, including vegetarian and vegan adaptations.
This Vegetable Teppanyaki with Rice is rich in dietary fiber, vitamins A and C from carrots and bell peppers, and essential minerals like potassium and magnesium from broccoli and mushrooms. Minimal oil and the use of lean, plant-based ingredients keep the saturated fat low, while garlic and lemongrass offer antioxidant benefits. Paired with rice, it provides complex carbohydrates for lasting energy. The inclusion of a variety of vegetables ensures a spectrum of phytonutrients to support immune health.
Petua
- 💡Tip 1: Use a heavy-based pan to mimic the teppanyaki grill at home.
- 💡Tip 2: Prep all ingredients beforehand for a smooth, quick cook.
- 💡Tip 3: Toast sesame seeds in a dry pan for deeper flavor before garnishing.
Penyimpanan & hidangan
Store leftover vegetables and rice separately in airtight containers in the refrigerator for up to 2 days. Reheat in a pan or microwave before serving. Avoid freezing as vegetables may lose texture.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 390.0 kcal |
