Spaghetti Aglio Olio dengan Sayur-sayuran
Mi • Malaysia
How to Make Spaghetti Aglio Olio with Vegetables (Traditional & Healthy Version)
Spaghetti Aglio Olio with Vegetables is a delightful fusion dish that reflects Malaysia’s multicultural culinary landscape. While the classic aglio olio is known for its simplicity, the Malaysian version is enriched with vibrant local vegetables, aromatic herbs like daun pandan and serai (lemongrass), and a medley of flavors that appeal to both local and global palates. This vegetarian lunch option is light, nutritious, and ideal for health-conscious eaters seeking a taste of Malaysia’s cosmopolitan food culture. In Malaysia, spaghetti has found its place in modern kitchens, often adapted with local produce such as kacang panjang (long beans), cendawan (mushrooms), and capsicum, making the dish both hearty and balanced. The addition of fresh chilies, garlic, and a sprinkle of daun ketumbar (coriander leaves) delivers the signature bold yet harmonious taste Malaysians love. Spaghetti Aglio Olio with Vegetables is not only wholesome but also quick to prepare, making it a favorite for busy families and young professionals alike. This recipe is perfect for those seeking a healthy lunch that celebrates Malaysian ingredients and flavors.
Bahan-bahan(untuk 1 medium bowl per person)
- 120g Spaghetti (whole grain for extra fiber)
- 2 tablespoons Olive oil (minyak zaitun)
- 4 cloves Garlic (cincang halus)
- 1 piece Red chili (cili merah, sliced)
- 1/2 cup Long beans (kacang panjang, chopped)
- 1/2 cup Button mushrooms (cendawan, sliced)
- 1/2 cup Capsicum (lada benggala, diced)
- 1/2 cup Cherry tomatoes (halved)
- 1 stalk Lemongrass (serai, bruised) - pilihan
- 2 tablespoons Coriander leaves (daun ketumbar, chopped)
- to taste Salt (garam)
- 1/2 teaspoon Black pepper (lada hitam)
Arahan
- 1
Boil water in a large pot and cook spaghetti until al dente. Drain and set aside.
8 minutes
Add a pinch of salt to the boiling water for flavor.
- 2
Heat olive oil in a large pan over medium heat. Sauté garlic until fragrant and lightly golden.
3 minutes
Stir constantly to prevent burning.
- 3
Add sliced red chili and bruised lemongrass. Continue sautéing for another minute.
1 minute
Bruise the lemongrass to release its aroma.
- 4
Add long beans, mushrooms, and capsicum. Stir-fry until vegetables are slightly tender but remain crisp.
5 minutes
Do not overcook to preserve nutrients and crunch.
Kenapa hidangan ini sihat
Choosing whole grain spaghetti and fresh Malaysian vegetables makes this dish low in saturated fats and cholesterol, ideal for maintaining a healthy weight and supporting cardiovascular health. The use of olive oil instead of saturated fats and the absence of heavy cream or cheese keeps the calorie count moderate. This balanced, plant-based recipe fits well into vegetarian and weight management diets, making it a healthy choice for lunch.
This Spaghetti Aglio Olio with Vegetables is loaded with dietary fiber from whole grain pasta and a variety of vegetables like kacang panjang and mushrooms. The olive oil provides healthy monounsaturated fats, while garlic and lemongrass add antioxidants and anti-inflammatory compounds. This vegetarian dish is a good source of vitamins A, C, and K, as well as minerals like potassium and magnesium, contributing to overall heart health, digestive wellness, and immune support.
Petua
- 💡Tip 1: Use high-quality olive oil for the best aroma and health benefits.
- 💡Tip 2: Choose fresh, locally grown vegetables for maximum flavor and nutrition.
- 💡Tip 3: Reserve some pasta water before draining to adjust the sauce consistency if needed.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan, adding a splash of water or olive oil to prevent dryness.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 420.0 kcal |
