Pecel
Lunch • Indonesia
About Pecel
Boiled vegetables with spicy peanut sauce
How to Make Pecel (Traditional & Healthy Version)
Pecel is a beloved Indonesian salad dish that brings together a colorful medley of blanched vegetables topped with a rich, aromatic peanut sauce. Originating from Java, particularly Central and East Java, Pecel is a staple in many Indonesian households and is often enjoyed as a wholesome lunch. The dish is celebrated for its vibrant flavors, combining the earthy taste of fresh vegetables with a slightly spicy, sweet, and tangy peanut dressing. Traditionally, Pecel uses locally sourced vegetables such as spinach, water spinach (kangkung), bean sprouts, long beans, and cabbage. The sauce is made from roasted peanuts, palm sugar, tamarind, and spices, creating a complex and satisfying taste profile unique to Indonesia. Pecel is typically served with steamed rice or lontong (rice cakes), making it a filling yet balanced meal. For those seeking authentic Indonesian cuisine, Pecel offers a plant-based, nutrient-dense option that highlights the diverse agricultural heritage of the region. This healthy version of Pecel maintains the authentic flavors while focusing on fresh ingredients and minimal oil, making it perfect for calorie-conscious eaters and anyone embracing vegetarian or vegan diets. Pecel is not only a testament to Indonesia’s rich culinary tradition but also a practical meal for modern, health-oriented lifestyles.
Ingredients(for 1 plate of Pecel with vegetables and peanut sauce)
- 1 cup Spinach (bayam)
- 1 cup Water spinach (kangkung)
- 1 cup Bean sprouts (tauge)
- 1 cup Long beans (cut into 5 cm pieces, kacang panjang)
- 1 cup Cabbage (thinly sliced, kol)
- 1 medium Carrot (julienned, wortel)
- 1/2 cup Roasted peanuts (unsalted, for sauce)
- 2 cloves Garlic (finely chopped)
- 1 Red chili (remove seeds for less heat, cabe merah) - optional
- 1 tsp Tamarind paste (asam jawa)
- 1 tbsp Palm sugar (gula jawa, can substitute with coconut sugar)
- 1 leaf Kaffir lime leaf (daun jeruk, finely sliced, optional) - optional
- 1/2 tsp Salt
- 1/3 cup Warm water (to thin sauce)
Instructions
- 1
Prepare all vegetables by washing thoroughly. Cut long beans into 5 cm pieces and julienne the carrot.
5 minutes
Use fresh, organic vegetables for best flavor and nutrition.
- 2
Bring a pot of water to boil. Blanch spinach, water spinach, bean sprouts, long beans, cabbage, and carrot separately for 30-60 seconds each until just tender. Drain and set aside.
8 minutes
Blanch vegetables briefly to retain color and crispness.
- 3
For the peanut sauce, blend roasted peanuts, garlic, red chili, tamarind paste, palm sugar, salt, and kaffir lime leaf (if using) until smooth.
4 minutes
Use a food processor or mortar and pestle for authentic texture.
- 4
Gradually add warm water to the peanut mixture, mixing until it reaches a pourable, creamy consistency.
2 minutes
Add water little by little to prevent the sauce from becoming too thin.
Why This Dish is Healthy
This traditional Indonesian Pecel recipe is a healthy choice because it centers on fresh, nutrient-dense vegetables and a homemade peanut sauce without any artificial additives or excessive oils. The combination of fiber, healthy fats, and moderate carbs will help keep you full and energized. With low calories per serving and no animal fats, Pecel supports weight management, heart health, and is diabetes-friendly when served without sweetened rice cakes.
Pecel is packed with dietary fiber, vitamins A, C, and K from leafy greens and carrots, and plant-based protein from peanuts. The peanut sauce provides healthy fats and minerals such as magnesium and potassium. Using minimal oil and mostly steamed or blanched vegetables, this dish is low in cholesterol and free of animal products. Pecel is suitable for vegan, vegetarian, and gluten-free diets, making it a nutritious choice for a wide range of eaters.
Pro Tips
- 💡Tip 1: Toast peanuts before blending to enhance flavor.
- 💡Tip 2: Adjust chili quantity for your preferred heat level.
- 💡Tip 3: Use a mix of local greens for authentic taste and added nutrients.
Storage & Serving
Store the peanut sauce separately from the vegetables in airtight containers in the refrigerator for up to 3 days. Blanched vegetables are best consumed within 24 hours for freshness. Assemble just before serving.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 130.0 kcal |
| Protein | 5.0 g |
| Carbohydrates | 16.0 g |
| Total Fat | 5.0 g |
| Fiber | 4.0 g |
