Indonesian · side
Urap Sayur (Javanese Vegetables with Spiced Toasted Coconut)
Urap sayur
Video by Dapur Diza on YouTube, in Indonesian · Open on YouTube
- Pescatarian
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Crustacea. Check labels on stock, sauces and spice mixes.
Blanched water spinach, long beans and sprouts tossed in spiced toasted coconut: 6 g fibre and 11 g net carbs a serve, with about 4 g added sugar.
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Ingredients 13
Method
The cook speaks Indonesian; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.
- Grate the coconut, and cut and wash the kangkung and long beans. 0:20
- Bring a pot of water to the boil and blanch the bean sprouts for about 2 minutes, then lift out and drain. 0:55
- Blanch the long beans for 2 minutes, so they are tender but still crisp, and drain. 1:21
- Blanch the kangkung for just 1 minute and drain very well; dry vegetables keep the urap from spoiling quickly. 1:41
- Chop the garlic and chillies, then grind them with the galangal, kencur, terasi, lime leaves, palm sugar, salt and sugar to a paste. 2:14
- Mix the paste evenly into the grated coconut, using a spoon or gloves rather than bare hands. 3:11
- Dry-toast the coconut mixture in a pan over medium-low heat, stirring constantly, for about 4 minutes until it turns light and bright yellow but is not dry. 4:01
- Toss the toasted coconut with the vegetables and serve. 4:35
Tip. Serves 4 as a side (our estimate). Any blanched greens work: spinach, cabbage, carrot. Eat it on its own or with warm rice, tempeh or grilled fish; it keeps longer if the vegetables are well drained.
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 22%
- Protein 9%
- Fat 69%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin C High50%
45 mg a serve, mostly from kangkung (61%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin A Source19%
169 µg a serve, mostly from kangkung (93%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin K Source16%
19 µg a serve, mostly from long beans (48%). 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.
Folate Source16%
65 µg a serve, mostly from kangkung (44%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Magnesium Source15%
64 mg a serve, mostly from kangkung (56%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Iron Source14%
2.5 mg a serve, mostly from coconut (43%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin B6 Source12%
0.2 mg a serve, mostly from kangkung (25%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Selenium Source11%
5.9 µg a serve, mostly from coconut (77%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Show the other 7
Potassium9%
440 mg a serve, mostly from coconut (36%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Zinc7%
0.8 mg a serve, mostly from coconut (62%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Calcium5%
71 mg a serve, mostly from kangkung (54%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin E3%
0.5 mg a serve, mostly from red chillies (53%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin B121%
0 µg a serve, mostly from terasi (100%). 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.
Omega-31%
0 g a serve, mostly from long beans (39%). 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.
Vitamin D0%
0 µg a serve. 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 Dapur Diza; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.