Vegetable Murtabak

Vegetable Murtabak

GlobalEggetarian

390
kcal
5.2g
Protein
28g
Carbs
7.5g
Fat
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How to Make Vegetable Murtabak (Traditional & Healthy Version)

Prep: 15 min
Cook: 20 min
2 servings
medium

Vegetable Murtabak is a beloved Malaysian street snack that showcases the country’s vibrant multicultural cuisine. Originating from Indian-Muslim communities within Malaysia, Murtabak is typically a stuffed pancake or flatbread filled with savory ingredients. Our healthy version uses fresh local vegetables and aromatic Malay spices, making it a flavorful and nutritious choice. The dish is especially popular during Ramadan, when it’s enjoyed for breaking fast, but nowadays it’s a favorite at mamak stalls and pasar malam (night markets) across Malaysia. This vegetarian Murtabak is packed with a medley of locally sourced vegetables such as carrots, cabbage, and onions, all enveloped in a thin wheat flour dough. The filling is enhanced with classic Malaysian aromatics like bawang putih (garlic), bawang merah (shallots), and hints of daun ketumbar (coriander leaves). The use of spices such as kunyit (turmeric) and serbuk kari (curry powder) adds layers of flavor and warmth, while a touch of santan (coconut milk) offers creaminess without excess fat. Suitable for vegetarians and easily made vegan, this snack is both satisfying and wholesome, highlighting the rich culinary tapestry of Malaysia.

Diabetic-Friendly Weight Loss Kid-Friendly Vegan Adaptable
Allergens: gluten

Ingredients(for 1 medium murtabak (approx. 150g))

  • 1 cup Whole wheat flour (tepung gandum)
  • 1/2 cup Water
  • 1/2 cup Carrot (grated)
  • 1/2 cup Cabbage (shredded)
  • 1/4 cup Onion (bawang besar, finely chopped)
  • 2 cloves Garlic (bawang putih, minced)
  • 2 Shallots (bawang merah, minced)
  • 2 tbsp Coriander leaves (daun ketumbar, chopped)
  • 1 tbsp Curry powder (serbuk kari)
  • 1/2 tsp Turmeric powder (kunyit)
  • 2 tbsp Santan (coconut milk) (optional, for creaminess) - optional
  • 1/2 tsp Salt
  • 1/4 tsp Black pepper
  • 2 tbsp Olive oil (for cooking)

Instructions

  1. 1

    Prepare the dough by mixing whole wheat flour and water with a pinch of salt. Knead until smooth and let it rest, covered, for 10 minutes.

    10 minutes

    Resting the dough makes it easier to roll thinly.

  2. 2

    Heat 1 tablespoon olive oil in a pan. Sauté onions, garlic, and shallots until fragrant and soft.

    3 minutes

    Cook over medium heat to avoid burning the aromatics.

  3. 3

    Add grated carrots, shredded cabbage, curry powder, turmeric, salt, and pepper. Stir-fry for 5 minutes until vegetables are tender.

    5 minutes

    Use high heat for a quick stir and crisp vegetables.

  4. 4

    Stir in chopped coriander leaves and santan (coconut milk) if using. Mix well and cook for another minute. Remove from heat and let filling cool.

    2 minutes

    Let the filling cool to prevent dough from tearing.

Why This Dish is Healthy

This Malaysian Vegetable Murtabak is a healthy snack option due to its high fiber content, low saturated fat, and balanced macronutrients. The use of whole wheat flour, fresh vegetables, and olive oil makes it a wholesome choice for those monitoring calories or seeking weight management. It’s vegetarian, easily adaptable for vegans, and contains no processed ingredients, fitting well into a balanced Malaysian diet.

Vegetable Murtabak is rich in dietary fiber, vitamins A and C from carrots and cabbage, and antioxidants from onions and garlic. Using whole wheat flour increases complex carbohydrates and provides more protein compared to refined flour. Coconut milk (santan) adds healthy fats in moderation, while coriander leaves supply essential minerals like potassium and magnesium. By stir-frying vegetables with minimal oil, this recipe maintains nutrient density and keeps saturated fat low.

Pro Tips

  • 💡Tip 1: Roll the dough as thin as possible for a crispy texture.
  • 💡Tip 2: Ensure filling is cooled before wrapping to prevent dough breakage.
  • 💡Tip 3: Use a non-stick pan for less oil and easier flipping.

Storage & Serving

Store cooked Murtabak in an airtight container in the refrigerator for up to 2 days. Reheat on a dry pan to restore crispness before serving.

Best served: Breakfast or Lunch

Nutrition Facts

NutrientPer 100g
Energy390.0 kcal
Protein5.2 g
Carbohydrates28.0 g
Total Fat7.5 g
Fiber3.2 g
Sugars2.1 g
Iron1.6 mg
Calcium49.0 mg
Sodium330.0 mg
Potassium170.0 mg
Cholesterol0.0 mg
Vitamin A220.0 IU
Vitamin C7.0 mg
Magnesium23.0 mg
Zinc0.5 mg
Phosphorus65.0 mg
Vitamin D0.0 IU
Vitamin B1 (Thiamine)0.1 mg
Vitamin B2 (Riboflavin)0.0 mg
Vitamin B3 (Niacin)1.1 mg
Vitamin B60.1 mg
Vitamin B120.0 µg
Folate32.0 µg

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