Sayur Asam recipe and Health Benefits


4 cups (1 liter) of water
2 salam leaves (optional)
1 (2 ½ cm) fresh galangal, bruised
1 fresh or frozen corn cobs, cut into sections
2 cups (180 g) of cassava leaves, potato leaves, spinach leaves and Melink (see note)
1 cup (100 g) green beans, cut into small pieces
2-3 long green finger chili, seeded and cut into small pieces (optional)
½ cup (75 g) lightly boiled peanuts and fresh raw nuts melinjo
¼ cup (60 ml) tamarind juice (see our recipe sambals) or 4-6 carambola (Belimbing wuluh), sliced
½ cup (125 grams) small fresh shrimp, peeled and deveined (optional)
1 ripe tomato, cut into wedges
2 tablespoons sugar
½ c. teaspoon salt

Spice Paste

2.4 The long fingers of peppers, seeded
4 shallots, peeled
Salt 3 cloves

Cooking Instructions:

Make the spice paste by grinding all the ingredients to a smooth paste in a mortar or blender, add a little water if necessary to maintain the rotation mix. Set a side.

Bring water to a boil over medium heat in large saucepan. Add Spice Paste Salam leaves (if using) and galanga, mix well and bring to a new aboil then simmer uncovered for 2 minutes. Add corn and cook for 2 minutes, then add the vegetables, chilli (if using), peanuts and tamarind juice or starfruit. Bring mixture to a boil and simmer until vegetables are tender, 3 to 5 minutes. Finally add the prawns, tomatoes and sugar and simmer for 1-2 minutes until the prawns. Season with salt and remove from heat. Serve hot as a part of rice meals.

Note: In Asia, the tender leaves of many vegetables cook vegetables. The leaves of cassava, sweet potato leaves and melinjo sheets are available in Indonesia. Alternative water spinach (kangkung, regular or spinach or bok choy.

Health Benefits :

Sayur asam is an Indonesian sour vegetable soup typically made with tamarind as the main souring agent, along with a variety of vegetables and sometimes includes protein sources such as shrimp or tempeh. Here are some potential health benefits associated with sayur asam:

1. High in vitamins and minerals: Sayur asam is typically prepared with a variety of vegetables, such as long beans, tomatoes, corn, and leafy greens. These vegetables are rich in essential vitamins (such as vitamin A, vitamin C, and vitamin K) and minerals (such as potassium and folate), which are important for overall health and well-being.

2. Antioxidant properties: Some of the ingredients used in sayur asam, such as tomatoes and tamarind, contain antioxidants that help protect the body against oxidative stress. Antioxidants play a role in reducing the risk of chronic diseases and supporting a healthy immune system.

3. Digestive benefits: Tamarind, which is the key ingredient providing the sour taste in sayur asam, has been traditionally used to aid digestion. It contains natural acids and enzymes that may support digestion and help alleviate digestive discomfort.

4. Hydration: Sayur asam is a soup-based dish, which means it can contribute to your daily fluid intake and help keep you hydrated.

5. Low in calories: Sayur asam is generally a low-calorie dish, especially when prepared with minimal oil and added sugars. It can be a good option for those looking to manage their calorie intake while still enjoying a flavorful and nutritious meal.

It's important to note that the specific nutritional content and health benefits of sayur asam can vary depending on the ingredients used and the cooking method. Adding excessive amounts of salt or sugar to the dish can affect its overall healthiness. To maximize the health benefits, it's recommended to prepare sayur asam with a variety of fresh vegetables, use tamarind as the primary souring agent, and avoid excessive use of salt or sugar.