Indonesian · side

Urap Sayur (Javanese Vegetables with Spiced Toasted Coconut)

Urap sayur

Video by Dapur Diza on YouTube, in Indonesian · Open on YouTube

30 minServes 4209 kcal a serve
  • 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.

  1. Grate the coconut, and cut and wash the kangkung and long beans. 0:20
  2. Bring a pot of water to the boil and blanch the bean sprouts for about 2 minutes, then lift out and drain. 0:55
  3. Blanch the long beans for 2 minutes, so they are tender but still crisp, and drain. 1:21
  4. Blanch the kangkung for just 1 minute and drain very well; dry vegetables keep the urap from spoiling quickly. 1:41
  5. 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
  6. Mix the paste evenly into the grated coconut, using a spoon or gloves rather than bare hands. 3:11
  7. 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
  8. 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

Energy209 kcal880 kJ
Protein4.5 g9% of a day
Fibre6.4 g23% of a day
Carbohydrate18 g11 g net · 9.2 g sugars6% of a day
Fat15 g13 g saturated20% of a day
Sodium720 mg31% of a day

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.