Malaysia and Indonesia’s food is a sensory adventure, filled with spicy, sweet, sour, and savoury flavours, often all in one bite. But beyond the bold flavours and fragrant spices, many traditional dishes have a hidden superpower: they’re packed with nutrients.

From the vibrant blue rice of Malaysian Nasi Kerabu to the hearty comfort of Indonesian Chicken Soto, these dishes prove that eating well doesn’t mean giving up on taste. But what makes them nutritious, and can they be made even healthier?

We turned to two nutritionists from Malaysia and Indonesia, who shared their top traditional dishes and simple tweaks to boost their health benefits without losing their authentic charm.

Indonesia

Indonesian cuisine is a blend of diverse regional flavours, with dishes that are not only rich in taste but also packed with nutrients. With input from Nur Yanayirah, a nutritionist from West Java, we explore three classic dishes that combine traditional flavours with balanced nutrition.

1. Gado-Gado: A plant-based powerhouse

Gado-Gado is a popular Indonesian dish featuring a colourful mix of steamed vegetables, tofu, tempeh (fermented soyabeans), and hard-boiled eggs, all topped with a creamy peanut sauce.

“Gado-Gado is more than just a salad; it’s a complete meal. The tofu and tempeh provide plant-based protein, while the peanut sauce adds healthy fats. It’s a fibre-rich dish that supports digestion and provides sustained energy,” Nur explains.

Nutritional highlights:

• Protein: Tofu, tempeh, and eggs.
• Healthy fats: Peanut sauce.
• Fibre and vitamins: A variety of vegetables, including cabbage, bean sprouts, cucumbers, and long beans.

Suggested modifications for better balance:

• Boost protein: Alongside boiled eggs, consider adding lean animal proteins like chicken breast, fish fillets, or lean meat to enhance the dish's protein content.
• Choose a healthier peanut sauce: Opt for peanut sauce made from natural peanuts, which are rich in unsaturated fats, minerals, and vitamins.
• Increase vegetable variety: Add more vegetables such as spinach, kale, and carrots to boost the dish's vitamin and mineral content.
• Reduce added sugar: Traditional gado-gado often uses sweet peanut sauce. Minimise sugar and choose natural sweeteners like honey or palm sugar instead.
• Incorporate fresh fruits: Add fruits like tomatoes, cucumbers, or other fresh options to enhance the flavour and nutrition.
• Limit crackers or emping: Crackers and emping add calories without significant nutritional value. Use them sparingly or opt for a smaller portion.

2. Chicken Soto: Comforting and nutritious

Chicken Soto is a fragrant soup made with shredded chicken, vegetables, and spices. It’s a popular comfort food served with rice cakes or steamed rice.

“This dish offers lean protein from chicken, vitamins from vegetables, and anti-inflammatory benefits from spices like turmeric and lemongrass,” says Nur.

Nutritional highlights:

• Protein: Lean chicken, rich in essential amino acids.
• Vitamins: Carrots, celery, and onions provide vitamin C, K, and antioxidants.
• Anti-inflammatory spices: Turmeric, lemongrass, and makrut lime leaves.

Suggested modifications for better balance:

• Add vegetables: Include carrots, potatoes, spring onions, bean sprouts, and celery leaves for added fibre, vitamins, and minerals.
• Choose skinless chicken: Opt for skinless chicken to lower saturated fat and support heart health.
• Use healthier oil: Cook with olive oil or a light vegetable oil to maintain nutritional quality and reduce trans fats.
• Reduce salt: Season with natural spices like lemongrass, lime leaves, and turmeric instead of relying on excess salt.

3. Fish Pepes: Steamed simplicity with nutritional benefits

Fish Pepes is a traditional dish where seasoned fish is wrapped in banana leaves and steamed. This cooking method preserves the fish’s nutrients without adding excess oil.

“Fish is an excellent source of protein and omega-3 fatty acids, which support heart health. Steaming in banana leaves also adds natural flavour without unnecessary fats,” Nur highlights.

Nutritional highlights:

• Protein: Fish, a lean source of high-quality proteins.
• Healthy fats: Omega-3 fatty acids for heart health.
• Antioxidants: Turmeric, lemongrass, and other spices.

Suggested modifications for better balance:

• Add more vegetables: Include cassava leaves, eggplant, beans, and even fruits like papaya, pineapple, or mango for extra vitamins and fibre. Use spices like ginger, turmeric, shrimp paste, and onions to boost flavour and nutrients.
• Choose nutritious fish: Opt for fatty fish like mackerel, salmon, or tuna, rich in omega-3 fatty acids for heart and brain health.
• Stick to steaming: Steaming is the best way to preserve fish’s omega-3s without adding unnecessary fats. Limit oil use for a lighter dish.
• Boost with citrus: Add a squeeze of lime or lemon juice for fresh flavour and a boost of vitamin C.
• Limit salt: Use salt sparingly, enhancing taste with herbs and spices instead.

EXPERT CONTRIBUTOR
Nur Yanayirah
Nutritionist
Mother Hope Indonesia
Instagram: @motherhopeind

Malaysia

Malaysian cuisine is a true fusion of cultures, blending Malay, Chinese, Indian, and indigenous culinary traditions. It is known for its bold flavours, aromatic spices, and diverse ingredients. While many of these traditional dishes are already nutritious, small adjustments can enhance their health benefits without compromising on taste.

Zhi Ling Lee, a nutritionist from Kuala Lumpur, shares three popular dishes that are both delicious and packed with nutrients. She also suggests simple modifications to make these dishes even healthier, striking a balance between preserving culinary heritage and promoting wellbeing.

1. Nasi Kerabu: A colourful, herb-packed delight

Nasi Kerabu is a visually striking dish made with blue rice, coloured naturally with butterfly pea flowers, and served with an assortment of fresh herbs (ulam), grilled fish, or ayam percik (spiced grilled chicken). This dish is already nutrient-dense, thanks to its variety of vegetables and lean proteins.

“Ulam, the fresh herbs served with Nasi Kerabu, are a powerhouse of antioxidants and fibre. By adjusting the rice and coconut, we can make this dish even healthier without losing its essence,” Zhi Ling recommends.

Nutritional highlights:

• Fibre and antioxidants: Ulam (raw herbs like torch ginger, daun kesum, and four-angled beans).
• Lean protein: Grilled fish or ayam percik.
• Natural colour: Blue rice dyed with butterfly pea flowers, free of artificial colouring.

Suggested modifications for better balance:

• Use brown rice or a mix of brown and white rice for added fibre.
• Reduce the amount of kerisik (grated coconut) and sambal for lower saturated fat.
• Increase the portion of raw vegetables (ulam) for enhanced fibre.

2. Lei Cha (Thunder Tea Rice): A herbal wellness bowl

Lei Cha is a traditional Hakka dish featuring a variety of vegetables such as cabbage, choy sum, long beans, and black-eyed peas, all served with a vibrant green herbal tea soup made from coriander, mint, basil, and dried tea leaves.

“Lei Cha is a nutrient-dense dish with a unique combination of plant-based proteins, antioxidants, and fibre. It's a great way to enjoy a wide variety of vegetables in one meal,” Zhi Ling notes.

Nutritional highlights:

• Antioxidants: Herbal green tea soup, packed with polyphenols.
• Plant-based protein: Tofu and peanuts.
• Fibre: A variety of vegetables for digestive health.

Suggested modifications for better balance:

• Use less oil when stir-frying the vegetables to reduce excess fat.
• Swap half of the white rice for brown rice to boost fibre.
• Add a combination of tofu and lean meat (such as chicken breast) for a balanced protein profile.

3. Thosai with sambar and chutney: A fermented, fibre-rich classic

Thosai, also known as dosa, is a popular South Indian dish made from a fermented batter of rice and urad dal (black gram). It is typically served with sambar (a lentil-based curry) and chutney, making it a complete meal rich in protein, fibre, and essential nutrients.

“Thosai is naturally beneficial due to its fermentation process, which may support gut health. Pairing it with sambar, a vegetable-packed curry, makes it even more nutritious,” Zhi Ling highlights.

Nutritional highlights:

• Gut health: Fermented thosai batter may support digestive health.
• Protein: Lentils in the thosai batter and protein-rich sambar.
• Fibre and antioxidants: Vegetables in sambar, such as carrots, drumsticks (moringa), tomatoes, and brinjal.

Suggested modifications for better balance:

• Choose plain thosai over crispy thosai to reduce fat and calories.
• Pair with tomato or mint chutney for a lower-fat alternative.
• Add a side of fresh vegetables like cucumber or raw onions for extra fibre.
• For those with higher protein needs, add extra protein like tandoori chicken or eggs.

EXPERT CONTRIBUTOR
Zhi Ling Lee
Nutritionist and Content Creator
Instagram: @zhiling_nutrition

But as our expert nutritionists have shown, even the healthiest traditional dishes can be made even better. A sprinkle of fresh herbs for added antioxidants, a swap from white rice to brown for extra fibre, or a lighter hand with sauces can transform a beloved classic into a nutritional powerhouse without losing its soul.

Next time you find yourself at a beachside warung in Indonesia or a bustling hawker stall Malaysia, remember that you don’t have to choose between flavour and health. With a few mindful choices, you can enjoy the best of both worlds: savouring the rich heritage of local cuisine while nourishing your body.