Malaysian · dinner, side
Sambal Goreng with Tofu, Tempeh and Green Beans
Video by Nomadette Eats on YouTube · Open on YouTube
- Vegan if you leave out the shrimps
- Vegetarian with a swap for the shrimps
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Crustacea, Soy. Check labels on stock, sauces and spice mixes.
Tofu, tempeh and shrimps give about 35 g of protein a serve, with nearly half a day's calcium and a quarter of a day's fibre. Shallow-frying uses far less oil than the traditional deep-fried version.
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Ingredients 15
Method
Tap a time to watch that step in the video.
- Blend the shallots, garlic, ginger, galangal and lemongrass core with ¼–½ cup water into a fine paste. Cut the tempeh and tofu into cubes. 0:24
- Shallow-fry the tempeh in a thin layer of oil until golden and crisp, about 5–7 minutes, and lift out. Lower the heat so it does not spit and fry the tofu until browned and firm, then set aside. 2:05
- Pour off oil until about 2–3 tablespoons remain. Over low heat, add the blended paste, chilli paste and lime leaves and sauté until fragrant, the paste has dried and the oil turns red. 2:58
- Add the beans and sauté for about 5 minutes, then add the shrimps and sliced chilli and cook just until the shrimps turn pink. 4:01
- Return the tofu and tempeh, stir through, and season with salt and sugar to taste. Serve with rice. 4:43
Tip. Serve with rice. Leave out the shrimps for a vegan dish. A non-stick pan lets you brown the tofu and tempeh in less oil.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 2
Where the energy comes from one serve
- Net carbs 12%
- Protein 28%
- Fat 60%
Low carb: under 26% of the energy is from carbs.
One serve has about 59% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High172%
2.7 g a serve, mostly from oil (75%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Selenium High71%
39 µg a serve, mostly from shrimps (64%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Calcium High49%
643 mg a serve, mostly from firm tofu (80%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin B12 High37%
0.9 µg a serve, mostly from shrimps (96%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin E High35%
5.2 mg a serve, mostly from oil (76%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin B6 High35%
0.6 mg a serve, mostly from shallots (29%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Iron High30%
5.3 mg a serve, mostly from firm tofu (38%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium High30%
128 mg a serve, mostly from firm tofu (34%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin K High30%
36 µg a serve, mostly from oil (44%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Zinc High27%
3 mg a serve, mostly from firm tofu (40%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin C High26%
24 mg a serve, mostly from red chilli (38%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Folate High20%
80 µg a serve, mostly from firm tofu (27%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Potassium Source19%
880 mg a serve. Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
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Vitamin A6%
58 µg a serve, mostly from shrimps (46%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D0%
0.1 µg a serve, mostly from shrimps (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Nomadette Eats; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.