Heart-Healthy Sayur Usus
Elevate your healthy eating with this vibrant and flavorful Heart-Healthy Sayur Usus! This light yet satisfying Indonesian-inspired dish is a plant-based twist on a traditional classic that swaps out ingredients for wholesome, nutrient-rich alternatives. Featuring protein-packed firm tofu, earthy shiitake mushrooms, and tender spinach, all simmered in a creamy coconut milk broth infused with fragrant kaffir lime leaves, galangal, and turmeric, this dish bursts with both flavor and nutrition. With a touch of red chili for warmth and a hint of lemon juice for brightness, this comforting stew is perfect for any occasion. Ready in just under an hour and ideal for meal prepping, it pairs beautifully with brown rice or other whole-grain sides for a complete, heart-healthy meal. Perfect for those seeking vibrant flavors without compromising on wellness!
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Recipe Information
Ingredients
- 200 grams Firm tofu
- 150 grams Shiitake mushrooms
- 3 cloves Garlic
- 1 medium Red onion
- 1 medium Red chili
- 400 ml Coconut milk
- 3 leaves Kaffir lime leaves
- 2 leaves Bay leaves
- 2 cm Galangal
- 1 teaspoon Turmeric powder
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 500 ml Water
- 2 tablespoons Canola oil
- 100 grams Fresh spinach leaves
- 1 tablespoon Lemon juice
Instructions
Start by draining the tofu: wrap it in paper towels and press gently to release excess moisture. Cut the tofu into bite-sized cubes.
Clean the shiitake mushrooms with a damp cloth and slice them thinly.
Peel and finely chop the garlic and red onion. Thinly slice the red chili, seeds removed if a milder taste is preferred.
In a large pot, heat 2 tablespoons of canola oil over medium heat. Add the garlic, onion, and chili. Sauté until the onions are transparent and fragrant.
Add the sliced mushrooms to the pot and cook for about 5 minutes or until they start to soften.
Stir in the turmeric powder, ensuring it coats the ingredients well.
Pour the coconut milk and water into the pot, stirring well to combine. Raise the heat to bring to a gentle simmer.
Gently add the tofu cubes to the simmering liquid.
Toss in the kaffir lime leaves, bay leaves, and galangal. Allow the mixture to cook uncovered for 20 minutes, stirring occasionally.
Add the salt, black pepper, and lemon juice. Mix well and taste, adjusting seasoning if necessary.
In the last 5 minutes of cooking, add the fresh spinach and let it wilt in the hot stew.
Remove the galangal and bay leaves before serving. Enjoy your heart-healthy Sayur Usus warm with a side of brown rice or a whole-grain option.
Nutrition Facts
Calories |
732 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.8 g | 51% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 7.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2580 mg | 112% | |
| Total Carbohydrate | 75.8 g | 28% | |
| Dietary Fiber | 12.6 g | 45% | |
| Total Sugars | 41.4 g | ||
| Protein | 30.7 g | 61% | |
| Vitamin D | 0.7 mcg | 3% | |
| Calcium | 537 mg | 41% | |
| Iron | 8.7 mg | 48% | |
| Potassium | 2089 mg | 44% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
