Venture into any Malay village in the country and you’ll not miss this for lunch: Ulam. It is a collective term for selected indigenous wild leaves, herbs, shoots and flowers, that are all served raw or lightly blanched, with a chilli and/or sambal dipping at the side. Plants that are usually eaten as ulam include pegaga leaves (gotu kola), laksa leaves (kesum), winged beans (kacang botor), banana blossom (jantung pisang), java water dropwort (daun selom), stinky bean (petai), pea eggplant, long beans, shallots, betel leaves (daun kaduk) and cabbage, among dozens more. Eaten as ulam, they each offer a strong and unique flavour which is fresh and refreshing, with a bounty of health benefits to boost!
So, what are some of the popular ingredients that go into a tasty ulam dish? Here are a few good picks.
Stinky Bean
High in iron, potassium and mood-boosting tryptophan, this nutritious bean is an acquired taste. It also contains fibre to help with constipation, and essential fatty acids for a healthier heart.
Shallots
When eaten raw, most of its diverse content of antioxidant compounds are retained and this helps to reduce inflammation and prevent oxidative stress, the culprit behind most diseases.
Banana Blossom
Known for its antibacterial and antioxidant properties, it is also rich in potassium, magnesium and fibre.
Winged Beans
Eaten raw, winged beans get to retain their high antioxidant content, and are also rich in vitamins A and C, which helps to keep your skin youthful and firm. These crunchy beans are also rich in calcium for stronger teeth and bones.
Java Water Dropwort
With its delicate yet refreshing lemony taste, it’s a great immunity booster and a good source of beta-carotene, vitamin E, riboflavin, iron and ascorbic acid.
Long Beans
One of the highest plant-based protein sources, it also contains important phytochemicals and antioxidants that work against aging as well as cancer development.
Cabbage
As an ingredient in an ulam, cabbage offers more carotenoids and ferulic acid than when it’s cooked. It’s also rich in soluble fibre, the main fuel source for friendly gut bacteria, for a healthier digestive system.
Gotu Kola
A traditional Asian superfood which is said to help boost brain function, increase immunity, improve circulation, fortify gut health, aids in digestion and boosts collagen in the skin.
Nasi Ulam
Apart from consuming it as a salad, another way to enjoy a healthy dose of ulam is by having it in a dish called nasi ulam. In nasi ulam, the raw ingredients are sliced finely and mixed with rice and other ingredients. The results? Tempting, tasty and healthy!
Here’s a recipe you can try
Ingredients:
- 2 cups white jasmine rice
- 2 pandan leaves, knotted
- 60g salted fish, adjust to taste
- 120g fresh grated coconut
- 2 turmeric leaves (daun kunyit)
- 2 kaffir lime leaves (daun limau purut)
- A few laksa leaves (daun kesum), leaves plucked
- 1 torch ginger flower (bunga kantan)
- 1 stalk lemongrass (serai), outer layer peeled
- 4 long beans, finely sliced
- Cooking oil
For the sambal tumis:
- 30g dried chilli, soaked, softened and drained
- 10g belachan, toasted
- 3-4 shallots
- 1 candlenut
- Salt to taste
- Sugar to taste
- Cooking oil
Method of preparation:
- Cook the rice with the knotted pandan leaves. Once done, discard the leaves and let the rice cool.
- Heat some oil in a wok, and fry the salted fish. Chop finely and set aside.
- In a dry pan, toast the grated coconut over low heat until it turns golden brown. You’ll have to stir it continuously so as not to burn the coconut. Set aside.
- Place all the ingredients for the sambal tumis into a food processor and blitz until smooth. Heat about 3 to 4 tablespoons of oil in a wok over medium heat and fry the sambal tumis until it is fragrant and the oil begins to seep out. Season with more sugar and salt if needed. Set aside.
- Devein the kaffir lime leaves and julienne them together with the turmeric leaves. Set aside
- Chop the lemongrass, torch ginger flower and laksa leaves finely. Set aside.
- Slice the long beans finely. Set aside.
To serve:
- Place the cooled cooked rice in a mixing bowl ( ensure it’s big enough). Add three tablespoons of the sambal tumis (adjust the amount of sambal to taste). Mix well. Add the chopped salted fish and all the other ingredients except the toasted coconut, and mix well.
- Lastly, add the toasted coconut. Serve with additional sambal tumis.
