Tuesday, April 12, 2011


Vegetable Ingredients (Al-dente)
6 pieces long beans- cut 6 cm slices -boil crisp tender(al-dente)
12 stalks kangkung or water spinach or water morning glory- cut 6 cm- al-dente
1 cup cut cabbage- cut into smaller pieces- al-dente
1 cup bean sprouts- wash clean- eat raw
Ingredients for urap paste:
2 cups fresh grated coconut-
4 cm cekur-cut into fine slices (optional, a rhizome family)
2 red chilies- cut into fine slices
2 bird chilies (green)- minced
1/2 cube anchovies
2 pieces shallots
1 teaspoon sugar and salt to taste
Coarse blend  all the above ingredients except grated coconut.
Boil water in a steamer pot. Mix blended ingredients with grated coconut and wrap them up. When water starts boiling, steam "wrapped-up ingredients" for 6 minutes only.
Boil the above vegetables separately until crisp tender. Do not overcook.
When ready to serve, mix all vegetables with "wrapped-up ingredients"
The Health benefits of Long Beans
Protein, vitamin A, thiamin, riboflavin, iron, phosphorus, and potassium,very good source for vitamin C, folate, magnesium and manganese.
Protein is required for the growth of body and hair cells
Iron, magnesium, manganese and potassium are very essential for body metabolism.
Manganese is a co-factor for the enzyme superoxide dismutase, which is a very powerful free radical scavenger.
Potassium is important component of cell and body fluids that helps control heart rate and blood pressure.
The Health benefits of Kangkung or Water spinach or Water morning glory
Nutrition value Per 100g serving of kangkung: 30 kcal, 2.7 g protein, 60 mg calcium, 2.5 mg iron, 2.9 mg vitamin A, 45 mg vitamin C
The Health benefits of Cabbage
Half cup of cabbage provides the same calcium as an 8-ounce glass of milk.
The  Health benefits of Bean sprouts
Bean sprouts have more vitamins than in the seeds. During germination, the vitamin B increased by 2.5 to 3 times.
Vitamin E, also increase from 24-230 mg per 100 grams in dried beans to 117-662 mg per 100 grams in SPROUTS. Vitamin E-an antioxidant, protecting cells from free radicals
No Vitamin C in soya bean seed, but starts to form on the first day of germination and reaches 12 mg per 100 grams after 48 hours in sprouts.
Natural Estrogen in sprouts can increase bone density and structure, and prevent bone loss (osteoporosis)
Silica in sprouts- helps in the absorption of vitamins and minerals, lack of which will reduce absorption of these nutrients. Silica is for healthy hair growth and slows down baldness


  1. hmmm i never heard about this dish ...Interesting

  2. Goodness
    One of my favourite besides gado-gado..

    Been eating these for years, never knowing how to prepare it myself... TQSM for sharing


  3. Lovely recipe, like the way its wrapped in the leaves, very healthy and must been yummy.

  4. Looks like a yummy salad! Plus, it has coconut and chiles...must be tasty. I always love how you show the health benefits of items too. Great!

  5. Wonderful! looks very delicious. Though I am not a vegetarian I tend to find it easier to eat more vegetarian food.

  6. I love your recipes and the matching photos. We have tried several of your recipes and love them. Easy to make and yummy. I really appreciate that you include the health benefits of the various foods.

  7. Love your recipes. Its a little bit different then what I found before.

  8. pictures and just beautiful. lovely blog and amazing recipes!

  9. sangat menarik dan membuat saya lapar.
    very interesting and makes me hungry.

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  11. Yum! This looks delicious and I love the variety of vegetables in it!

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