Healthy Mee Rebus Recipe: Delicious Malaysian Noodles & Gravy

Mee Rebus is a popular Malaysian dish known for its unique blend of savory and slightly sweet flavors. This dish typically consists of noodles served in a thick gravy made from potatoes, tofu, and eggs, providing a hearty and satisfying meal. Potatoes are a good source of carbohydrates and vitamin C, which supports the immune system and skin health. Tofu offers plant-based protein and is rich in iron, which supports red blood cell production. The eggs provide a significant amount of protein and vitamins such as vitamin B12, which is vital for the nervous system. However, due to the gravy's richness, it's important to enjoy this dish in moderation to avoid excessive calorie intake.

Ingredients:

• 200g egg noodles
• 2 medium-sized potatoes, boiled and mashed
• 100g tofu, cubed
• 2 boiled eggs, halved
• 2 tbsp cooking oil
• 2 tbsp curry powder
• 2 tbsp soy sauce
• 1 tbsp sugar
• 1 tsp salt
• 4 cups water
• 2 tbsp lime juice
• Fresh cilantro for garnish
• Fried shallots for garnish (optional)

Instructions:

Cook the Egg Noodles:

• Begin by cooking the egg noodles according to the instructions on the package. Typically, this involves bringing a pot of water to a boil, adding the noodles, and cooking them for 4-6 minutes or until al dente. Once done, drain the noodles and set them aside.

Prepare the Gravy:

• In a large pan or skillet, heat 2 tablespoons of cooking oil over medium heat.
• Once the oil is hot, add the mashed potatoes to the pan. Stir for a minute to heat them through.
• Add the cubed tofu and curry powder to the pan. Sauté everything for 2-3 minutes, allowing the tofu to absorb the curry powder’s flavor and the mixture to become fragrant.

Simmer the Gravy:

• Pour in 3 cups of water, then add the soy sauce, sugar, and salt. Stir the mixture to combine all the ingredients.
• Allow the gravy to come to a gentle simmer. Let it cook for 10-15 minutes, stirring occasionally, until the gravy thickens to your desired consistency. If the gravy becomes too thick, you can add a little more water to adjust the texture.

Season the Gravy:

• Taste the gravy and adjust the seasoning, adding more salt or soy sauce if necessary. Remove the pan from heat once the gravy has reached the desired consistency.

Assemble the Dish:

• To serve, divide the cooked egg noodles into bowls.
• Pour the thick, flavorful gravy over the noodles, ensuring that the noodles are well-coated with the sauce.

Garnish and Serve:

• Garnish each bowl of Mee Rebus with halved boiled eggs, fresh chopped cilantro, and crispy fried shallots.
• Finish the dish by squeezing a fresh lime wedge over the top for a burst of citrusy flavor.

Enjoy:

• Serve immediately while hot, and enjoy your delicious Mee Rebus!

This recipe makes a flavorful, satisfying meal that can be adjusted to your liking with different garnishes or additional ingredients. Feel free to get creative with toppings, such as extra chili for heat or more vegetables for added nutrition.

Healthy Cooking Tips:

If you want to make Mee Rebus even healthier, consider the following modifications:

• Reduce oil: Instead of using two tablespoons of cooking oil, use one tablespoon or substitute with a non-stick cooking spray to lower fat content.
• Limit sugar: Cut down the sugar or replace it with natural sweeteners like honey or maple syrup for a healthier alternative.
• Add more vegetables: Increase the nutritional value of the dish by adding more vegetables like carrots, spinach, or bell peppers to the gravy.

How to Serve Mee Rebus:

Mee Rebus is traditionally served in bowls, with noodles at the bottom and the thick gravy poured over. To enhance the dish, consider serving it alongside a refreshing salad or steamed vegetables. Adding a side of pickled vegetables or fried spring rolls can also elevate the meal.

Note:

Differences in Preparation Across Regions:

• Mee Rebus is a versatile dish, and its preparation can vary depending on the region or personal preference. While the basic recipe includes noodles, potatoes, tofu, and eggs, different regions may add unique ingredients or alter the method of preparation. In some areas, the gravy might be spicier, with the inclusion of more chili or different types of curry powder. Others might add shrimp or chicken for extra flavor and protein, while some prefer a lighter, tangier version with additional lime juice or tamarind for a more pronounced sourness.

Delicious Additions:

You can personalize your Mee Rebus by adding additional ingredients based on your preference:

• Fried shallots: For a crispy texture and enhanced flavor.
• Pickled vegetables: Such as carrots or cucumbers, for a tangy contrast to the rich gravy.
• Chili: For a spicy kick if you enjoy heat in your meals.
• Steamed bok choy: Adds a crunchy texture and extra nutrients.

Frequently Asked Questions:

What is Mee Rebus?

• Mee Rebus is a traditional Malaysian dish consisting of egg noodles served in a thick, savory gravy made from mashed potatoes, tofu, and boiled eggs. It is often garnished with cilantro, fried shallots, and a squeeze of lime juice to enhance its flavor.

What are the basic ingredients of Mee Rebus?

• The essential ingredients for Mee Rebus include egg noodles, potatoes, tofu, boiled eggs, curry powder, soy sauce, sugar, and lime juice, among others. It also typically features garnishes such as cilantro and fried shallots.

Can Mee Rebus be made healthier?

• Yes, Mee Rebus can be adjusted to be healthier. To reduce the calorie content, you can use less cooking oil and sugar. For a healthier gravy, you could replace the regular soy sauce with a low-sodium version and add more vegetables to boost fiber content. Additionally, using whole wheat noodles instead of regular egg noodles can increase the nutritional value by adding more fiber.

Is Mee Rebus suitable for vegetarians?

• Yes, Mee Rebus can be made vegetarian-friendly by using plant-based ingredients. Tofu is already a vegetarian-friendly protein source. To make the dish fully vegetarian, you can replace the boiled eggs with additional tofu or other plant-based alternatives, and ensure the soy sauce used is free of animal products.

What are the health benefits of Mee Rebus ingredients?

Each ingredient in Mee Rebus offers various health benefits:

• Potatoes are a great source of vitamin C, which boosts the immune system, and they provide fiber that aids digestion.
• Tofu is rich in plant-based protein and iron, promoting healthy red blood cell production.
• Eggs provide high-quality protein, vitamins like B12 for brain function, and healthy fats that support overall health.
• Curry powder contains curcumin, an antioxidant with anti-inflammatory properties.
• Lime juice adds vitamin C, improving immune function and aiding iron absorption.

Can Mee Rebus be made without eggs?

• Yes, Mee Rebus can be made without eggs. You can substitute the boiled eggs with additional tofu, or for a different texture, try adding roasted vegetables or mushrooms. This substitution makes the dish more suitable for those avoiding eggs.

Can Mee Rebus be made without tofu?

• Absolutely! If tofu is not available or preferred, you can replace it with other protein-rich ingredients, such as tempeh (fermented soybeans), chickpeas, or even seitan for a meat-like texture. These alternatives will maintain the dish's nutritional value.

Nutritional values and benefits:

Egg Noodles (200g)

• Calories: 260
• Carbohydrates: 50g
• Protein: 9g
• Fat: 1g
• Sodium: 10mg

Nutritional Benefit: Egg noodles are a good source of carbohydrates, providing energy. They also contain moderate protein for muscle maintenance.

Potatoes (2 medium-sized, boiled and mashed)

• Calories: 150
• Carbohydrates: 35g
• Protein: 4g
• Fat: 0g
• Sodium: 20mg

Nutritional Benefit: Potatoes are rich in vitamin C, which supports immune health, and they are a great source of fiber, promoting good digestion.

Tofu (100g, cubed)

• Calories: 76
• Carbohydrates: 2g
• Protein: 8g
• Fat: 4g
• Sodium: 15mg

Nutritional Benefit: Tofu is a great source of plant-based protein and iron, essential for blood cell production and overall energy.

Boiled Eggs (2, halved)

• Calories: 140
• Carbohydrates: 1g
• Protein: 12g
• Fat: 10g
• Sodium: 140mg

Nutritional Benefit: Eggs provide high-quality protein, healthy fats, and essential vitamins like B12, supporting brain and muscle function.

Cooking Oil (2 tbsp)

• Calories: 240
• Carbohydrates: 0g
• Protein: 0g
• Fat: 28g
• Sodium: 0mg

Nutritional Benefit: Cooking oil supplies healthy fats, vital for cell structure and the absorption of fat-soluble vitamins like A, D, E, and K.

Curry Powder (2 tbsp)

• Calories: 40
• Carbohydrates: 9g
• Protein: 2g
• Fat: 2g
• Sodium: 10mg

Nutritional Benefit: Curry powder contains antioxidants like curcumin, which has anti-inflammatory properties and supports digestion and metabolism.

Soy Sauce (2 tbsp)

• Calories: 20
• Carbohydrates: 2g
• Protein: 2g
• Fat: 0g
• Sodium: 1200mg

Nutritional Benefit: Soy sauce enhances flavor but is high in sodium, which should be consumed in moderation to avoid excessive salt intake.

Sugar (1 tbsp)

• Calories: 45
• Carbohydrates: 12g
• Protein: 0g
• Fat: 0g
• Sodium: 0mg

Nutritional Benefit: Sugar adds sweetness to balance the savory flavors of the dish, but it should be used sparingly to avoid excess calorie intake.

Salt (1 tsp)

• Calories: 0
• Carbohydrates: 0g
• Protein: 0g
• Fat: 0g
• Sodium: 2300mg

Nutritional Benefit: Salt is essential for maintaining electrolyte balance and fluid regulation in the body, but it should be used in moderation to prevent high sodium levels.

Water (4 cups)

• Calories: 0
• Carbohydrates: 0g
• Protein: 0g
• Fat: 0g
• Sodium: 0mg

Nutritional Benefit: Water is vital for hydration, aiding digestion and maintaining bodily functions like temperature regulation and waste elimination.

Lime Juice (2 tbsp)

• Calories: 8
• Carbohydrates: 2g
• Protein: 0g
• Fat: 0g
• Sodium: 0mg

Nutritional Benefit: Lime juice is an excellent source of vitamin C, which supports immune health and helps improve iron absorption from plant-based foods.

Fresh Cilantro (for garnish)

• Calories: 1 (per tablespoon)
• Carbohydrates: 0g
• Protein: 0g
• Fat: 0g
• Sodium: 0mg

Nutritional Benefit: Cilantro is rich in antioxidants and essential oils, promoting digestive health and providing anti-inflammatory properties.

Fried Shallots (optional, for garnish)

• Calories: 50
• Carbohydrates: 5g
• Protein: 1g
• Fat: 3g
• Sodium: 120mg

Nutritional Benefit: Fried shallots add flavor and a crispy texture to the dish, but they should be consumed in moderation due to the added fats and sodium.

Final Thoughts:

Mee Rebus is a comforting and nutritious meal, easily adaptable to various dietary needs and preferences. Whether you enjoy it with the traditional ingredients or prefer to tweak it to suit your tastes, it remains a beloved dish in Malaysian cuisine, offering a balance of savory, sweet, and tangy flavors. By making a few small adjustments, you can also tailor the dish to fit a healthier lifestyle or dietary restrictions.