Satay Paneer dengan Sos Kacang
Snek • Malaysia
How to Make Paneer Satay with Peanut Sauce (Traditional & Healthy Version)
Paneer Satay with Peanut Sauce is a vibrant vegetarian twist on Malaysia’s beloved satay, reflecting the country’s rich multicultural heritage. While satay is often made with meat, this healthy version uses paneer—a protein-rich Indian cheese—skewered and grilled to perfection, then served with a luscious, spicy peanut sauce. Malaysian satay is known for its aromatic marinades, combining spices like turmeric, cumin, and coriander with local ingredients such as lemongrass and pandan, infusing each bite with depth and character. This dish celebrates the fusion of Indian and Malay culinary traditions, making it a favourite among vegetarians and those seeking healthy lunch options. The creamy peanut sauce, enriched with santan (coconut milk), delivers a balance of sweet, spicy, and umami flavours, while the grilled paneer offers a satisfying texture and high protein content. Paneer Satay is perfect for gatherings, quick lunches, or festive occasions, capturing the spirit of Malaysia’s diverse food culture in every skewer.
Bahan-bahan(untuk 4-5 skewers per person)
- 250g Paneer (cubed)
- 1 stalk Lemongrass (finely chopped)
- 1 tsp Turmeric powder (serbuk kunyit)
- 1 tsp Coriander powder (serbuk ketumbar)
- 1/2 tsp Cumin powder (serbuk jintan)
- 2 cloves Garlic (minced)
- 1 inch Ginger (grated)
- 1 leaf Pandan leaf (tied in a knot) - pilihan
- 3 tbsp Peanut butter (smooth or chunky)
- 1/4 cup Santan (coconut milk) (light coconut milk for lower calories)
- 1 tbsp Chili paste (or fresh chilies, adjust to taste)
- 1 tbsp Light soy sauce (kicap cair)
- 1 tsp Brown sugar (gula perang)
- to taste Salt
- 1 tbsp Olive oil (for grilling)
Arahan
- 1
Prepare the paneer by cutting into 1-inch cubes. Pat dry to ensure marinade sticks well.
2 minutes
Use fresh paneer for better texture and taste.
- 2
In a bowl, combine turmeric powder, coriander powder, cumin powder, minced garlic, grated ginger, chopped lemongrass, salt, and 1 tsp olive oil. Mix into a thick marinade.
3 minutes
Crush lemongrass thoroughly to release its aroma.
- 3
Coat paneer cubes evenly in the marinade. Thread onto skewers and let sit for 10 minutes to absorb flavours.
10 minutes
Marinating longer enhances flavour depth.
- 4
Heat a grill pan with the remaining olive oil. Grill paneer skewers over medium heat until golden brown on all sides, about 8 minutes.
8 minutes
Turn skewers gently to avoid breaking the paneer.
Kenapa hidangan ini sihat
This Malaysian Paneer Satay is a nutrient-dense option, with balanced macros from paneer’s protein, the healthy fats in peanuts and santan, and minimal added sugar. Grilling instead of deep-frying keeps calories lower, making it weight loss-friendly. The use of whole, local ingredients ensures the dish is free from unnecessary additives, promoting gut health and steady energy levels.
Paneer Satay with Peanut Sauce is packed with high-quality protein from paneer, making it ideal for vegetarians. The dish uses heart-healthy olive oil and includes aromatic herbs like lemongrass and pandan, known for their antioxidant properties. The peanut sauce, made with natural peanut butter and light santan, provides healthy fats, vitamin E, and magnesium. Fresh ingredients like garlic and ginger boost immunity, while turmeric offers anti-inflammatory benefits.
Petua
- 💡Tip 1: Use bamboo skewers soaked in water to prevent burning.
- 💡Tip 2: Marinate paneer overnight for deeper flavour infusion.
- 💡Tip 3: Add a dash of lime juice to the peanut sauce for extra tang.
Penyimpanan & hidangan
Store leftover paneer satay in an airtight container in the refrigerator for up to 2 days. Keep peanut sauce separately; reheat gently before serving for best flavour and texture.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 320.0 kcal |
| Protein | 14.0 g |
| Karbohidrat | 18.0 g |
| Jumlah Lemak | 20.0 g |
| Serat | 1.8 g |
| Gula | 2.1 g |
| Natrium | 220.0 mg |
| Kalium | 140.0 mg |
| Kolesterol | 18.0 mg |
| Vitamin A | 120.0 IU |
| Vitamin C | 1.2 mg |
| Kalsium | 180.0 mg |
| Zat Besi | 0.7 mg |
| Magnesium | 22.0 mg |
| Zinc | 0.6 mg |
| Phosphorus | 110.0 mg |
| Vitamin D | 0.2 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.1 mg |
| Vitamin B3 (Niacin) | 0.3 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.1 µg |
| Folate | 18.0 µg |
