Recipes · Indonesian · Stews
Sayur Lodeh (Indonesian Vegetable Stew)
One serving has 514 kcal and 23 g protein, and at least a fifth of a woman's daily need of manganese (175%), copper (104%), phosphorus (58%), magnesium (55%), calcium (47%) and iron (47%). Ready in 35 minutes.
- Preparation: 15 min
- Cooking: 20 min
- Makes: 1 serving (405 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
- Contains: nut, soy
Ingredients
- 60 g Chayote, raw
- 40 g Yardlong beans, raw
- 40 g Eggplant, raw
- 50 g Tofu, firm
- 40 g Tempeh
- 130 g Coconut milk, canned
- 15 g Shallots, raw
- 6 g Garlic, raw
- 5 g Macadamia nuts
- 4 g Ginger, fresh
- 0.5 g Turmeric
- 0.2 g Bay leaves
- 5 g Lemongrass, raw
- 8 g Chili peppers, red, raw
- 1 g Salt
Method
- Blend the shallots, garlic, candlenuts, ginger, turmeric and chili into a smooth paste.
- Cut the chayote, eggplant and tofu into bite-sized pieces, trim the yardlong beans into short lengths, and cube the tempeh.
- Simmer the paste with the bay leaf and lemongrass in a splash of the coconut milk for 3-4 minutes until fragrant.
- Add the remaining coconut milk, salt and enough water to loosen it into a light broth, then bring to a gentle simmer.
- Add the chayote, beans and tempeh first and cook for 5 minutes, then add the eggplant and tofu and simmer for another 8-10 minutes until all the vegetables are tender.
- Taste and adjust the salt, then serve hot with rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 514 kcal | 24% |
| Carbohydrates | 24.9 g | |
| Water | 311 mL | |
| Fiber | 4.8 g | 16% |
| Protein | 22.9 g | 48% |
| Tryptophan | 0.26 g | |
| Threonine | 0.94 g | |
| Isoleucine | 1 g | |
| Leucine | 1.7 g | |
| Lysine | 1.1 g | |
| Methionine | 0.26 g | |
| Cystine | 0.19 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.82 g | |
| Valine | 1.1 g | |
| Histidine | 0.54 g | |
| Fat | 40.7 g | |
| Monounsaturated | 6.4 g | |
| Polyunsaturated | 4.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4.3 g | |
| Saturated | 26.9 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 472 mg | 47% |
| Copper | 0.94 mg | 104% |
| Iron | 8.5 mg | 47% |
| Magnesium | 171 mg | 55% |
| Manganese | 3.1 mg | 175% |
| Phosphorus | 409 mg | 58% |
| Potassium | 1,015 mg | 22% |
| Selenium | 10.9 µg | 20% |
| Sodium | 423 mg | |
| Zinc | 3 mg | 38% |
| Thiamin (vitamin B1) | 0.3 mg | 27% |
| Riboflavin (vitamin B2) | 0.3 mg | 27% |
| Niacin (vitamin B3) | 3.2 mg | 23% |
| Pantothenic acid (vitamin B5) | 0.81 mg | 16% |
| Pyridoxine (vitamin B6) | 0.45 mg | 35% |
| Folate (vitamin B9) | 144 µg | 36% |
| Cobalamin (vitamin B12) | 0.03 µg | 1% |
| Choline | 24.7 mg | 6% |
| Vitamin A | 22.1 µg | 3% |
| Vitamin C | 29.5 mg | 39% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.32 mg | 2% |
| Vitamin K | 5.3 µg | 6% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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