Malaysian · lunch, dinner, side
Sayur Lodeh (Vegetables in Coconut Curry Broth)
Video by Nomadette Eats on YouTube · Open on YouTube
- Pescatarian
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Crustacea, Soy. Check labels on stock, sauces and spice mixes.
A big pot of vegetables in a turmeric and lemongrass broth, with one cup of coconut milk for four bowls: each serve gives about 5 g of fibre and more than half a day's vitamin C, mostly from the cabbage and chillies.
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Ingredients 18
Method
Tap a time to watch that step in the video.
- Blend the shallots, garlic, lemongrass, soaked dried shrimps (with their water), belachan, red chillies and turmeric with a splash of water into a very fine paste. 0:20
- Heat the oil in a pot and fry the paste until it dries a little and smells fragrant. 1:40
- Add the carrot and long beans, stir briefly, then pour in the water and bring to the boil. 1:58
- Add the jicama or turnip and the cabbage, cover and simmer about 10 minutes until the cabbage is soft and translucent. 2:36
- Lower the heat so the soup is no longer boiling, then gently stir in the coconut milk so it doesn't split. Season with salt and sugar, add the tofu puffs and the sliced chillies, and serve with rice cakes (lontong) or rice. 3:40
Tip. Serves 4. Use 500 ml water for a thicker gravy. Any vegetables work; pan-fried firm tofu and tempeh are traditional and add protein. Oil, salt and sugar amounts are not given; adjust to taste.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 21%
- Protein 12%
- Fat 67%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin C High59%
53 mg a serve, mostly from cabbage (43%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin K High51%
62 µg a serve, mostly from cabbage (77%). 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.
Omega-3 High28%
0.4 g a serve, mostly from oil (69%). 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.
Iron High26%
4.7 mg a serve, mostly from coconut milk (44%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Selenium High20%
11 µg a serve, mostly from coconut milk (34%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Folate Source19%
76 µg a serve, mostly from cabbage (35%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin A Source18%
165 µg a serve, mostly from carrot (88%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin B6 Source18%
0.3 mg a serve, mostly from cabbage (25%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Magnesium Source16%
66 mg a serve, mostly from coconut milk (35%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Potassium Source14%
650 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.
Calcium Source12%
162 mg a serve, mostly from tofu puffs (47%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Zinc Source12%
1.3 mg a serve, mostly from coconut milk (29%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin E Source10%
1.6 mg a serve, mostly from oil (38%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Show the other 2
Vitamin B126%
0.1 µg a serve, mostly from dried shrimps (57%). 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 D0%
0 µg a serve, mostly from dried shrimps (57%). 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.