Bak Kut Teh

Bak Kut Teh

GlobalVegetarian

350
kcal
25g
Protein
8g
Carbs
24g
Fat
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About Bak Kut Teh

Herbal pork rib soup (non-halal)

How to Make Bak Kut Teh (Traditional & Healthy Version)

Prep: 15 min
Cook: 20 min
2 servings
medium

Bak Kut Teh, directly translated as 'meat bone tea,' is a beloved Malaysian dinner staple with deep roots in the country's multicultural heritage. Originating from the bustling ports of Klang, this aromatic pork rib soup is treasured for its rich, herbal broth and nourishing ingredients, making it an ideal comfort food for family gatherings. The robust flavors come from a blend of traditional Chinese herbs, garlic, and local spices such as star anise and cloves, creating a dish that's both warming and satisfying. In Malaysia, Bak Kut Teh is more than just a meal; it's a cultural experience that brings together friends and family around a simmering clay pot. The dish is typically served with steamed rice, youtiao (Chinese crullers), and a variety of side vegetables, making it a balanced and wholesome option for dinner. The inclusion of fresh local herbs, mushrooms, and tofu puffs reflects Malaysia's diverse culinary influences, while the slow-cooked pork provides deep umami notes. This healthy version uses lean pork cuts and plenty of vegetables, making it suitable for calorie-conscious eaters who crave authentic Malaysian comfort food.

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

Ingredients(for 1 large bowl with broth, pork, and vegetables)

  • 300g Lean pork ribs (Kaki babi (choose meaty ribs))
  • 6 cloves Garlic cloves (whole, unpeeled)
  • 6 pieces Shiitake mushrooms (fresh or rehydrated dried)
  • 6 pieces Firm tofu puffs (tau pok)
  • 1 sachet Bak Kut Teh herbal spice mix (available at Asian grocers)
  • 1 tbsp Dark soy sauce (low sodium preferred)
  • 2 tbsp Light soy sauce (low sodium preferred)
  • 1 tsp Oyster sauce (optional for extra umami) - optional
  • 1 stalk Pandan leaf (tie into a knot)
  • 2 tbsp Fresh coriander (chopped, for garnish) - optional
  • 1 litre Water (filtered)
  • 1 cup Lettuce or baby bok choy (washed and cut) - optional

Instructions

  1. 1

    Blanch the pork ribs in boiling water for 2 minutes to remove impurities, then drain and set aside.

    5 minutes

    This step ensures a clear broth and removes excess fat.

  2. 2

    In a large pot, add 1 litre of water, Bak Kut Teh herbal spice mix, garlic cloves, and pandan leaf. Bring to a boil.

    5 minutes

    Tie the spice mix in a muslin bag for easy removal.

  3. 3

    Add the blanched pork ribs to the boiling broth. Reduce heat to a simmer and cook for 10 minutes.

    10 minutes

    Simmering on low heat keeps the meat tender and juicy.

  4. 4

    Add shiitake mushrooms, tofu puffs, light soy sauce, dark soy sauce, and oyster sauce (if using). Continue simmering for another 5 minutes.

    5 minutes

    Stir occasionally to distribute flavors evenly.

Why This Dish is Healthy

This healthy Bak Kut Teh recipe is a low-calorie, high-protein dinner option with nourishing herbs and minimal added fats. By using lean pork ribs, reducing oil, and adding plenty of vegetables, it supports weight management and heart health. The inclusion of antioxidant-rich herbs and local greens boosts immunity and aids digestion—perfect for a balanced Malaysian meal that fits into any calorie-controlled diet.

Bak Kut Teh is packed with protein from lean pork ribs, fiber from mushrooms and leafy greens, and a variety of vitamins and minerals such as vitamin B, iron, and magnesium. The herbal broth is low in saturated fat (especially with lean cuts), while tofu puffs add plant protein. Using low sodium soy sauces helps control sodium intake, making it suitable for those monitoring blood pressure. This dish is also naturally gluten-free if gluten-free soy sauces are used.

Pro Tips

  • 💡Use fresh local herbs and whole garlic for maximum aroma.
  • 💡Let the broth simmer longer for a deeper herbal flavor, if time permits.
  • 💡Add leafy greens only at the end to retain their nutrients and vibrant color.

Storage & Serving

Store leftover Bak Kut Teh in airtight containers in the refrigerator for up to 2 days. Reheat gently on the stove, adding a splash of water if the broth has thickened.

Best served: Dinner

Nutrition Facts

NutrientPer 100g
Sugars0.6 g
Sodium420.0 mg
Potassium180.0 mg
Cholesterol25.0 mg
Vitamin A12.0 IU
Vitamin C2.0 mg
Calcium18.0 mg
Iron0.7 mg
Magnesium12.0 mg
Zinc1.1 mg
Phosphorus85.0 mg
Vitamin D0.8 IU
Vitamin B1 (Thiamine)0.1 mg
Vitamin B2 (Riboflavin)0.1 mg
Vitamin B3 (Niacin)1.5 mg
Vitamin B60.1 mg
Vitamin B120.5 µg
Folate7.0 µg
Energy350.0 kcal
Protein25.0 g
Carbohydrates8.0 g
Total Fat24.0 g
Fiber1.0 g

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