Toi Soup
Goan • Vegetarian
How to Make Toi Soup (Traditional & Healthy Version)
Toi Soup is a beloved vegetarian dish hailing from the Malaysian Goa region, celebrated for its nourishing qualities and comforting flavors. Rooted in Malaysia’s multicultural cuisine, this soup highlights local produce and aromatic herbs, making it a popular choice for lunch among health-conscious families. The base of the soup is crafted with fresh daun bayam (spinach), tomatoes, and a medley of spices, enhanced by the subtle fragrance of pandan leaves and lemongrass. The absence of santan (coconut milk) keeps it light yet satisfying, perfect for those seeking a nutritious and low-calorie meal. Malaysian Toi Soup is a testament to the country’s rich culinary heritage, incorporating influences from Indian and local Malay kitchens. Traditionally enjoyed as a wholesome midday meal, it offers a delicate balance of savory and tangy notes, thanks to the use of tamarind and fresh herbs. With its vibrant green color and refreshing aroma, Toi Soup is often served with steamed rice or enjoyed on its own, making it a versatile and healthful addition to any Malaysian lunch spread.
Ingredients(for 1 medium bowl per serving)
- 2 cups Daun bayam (Malaysian spinach) (fresh, washed)
- 1 medium Tomato (diced)
- 2 cloves Bawang merah (shallots) (sliced thin)
- 2 cloves Bawang putih (garlic) (minced)
- 1 stalk Lemongrass (serai) (bruised)
- 1 leaf Pandan leaf (knotted) - optional
- 1 tablespoon Tamarind pulp (asam jawa) (soaked in 1/4 cup water)
- 3 cups Water (filtered)
- 1/2 teaspoon Salt (to taste)
- 1/4 teaspoon Black pepper (freshly ground) - optional
Instructions
- 1
Prepare the tamarind water by soaking tamarind pulp in 1/4 cup warm water. Squeeze to extract juice and strain, discarding seeds.
5 minutes
Using fresh asam jawa gives a vibrant tang.
- 2
Heat a pot over medium flame. Add sliced bawang merah and bawang putih, sauté until fragrant and lightly golden.
3 minutes
Stir continuously to avoid burning aromatics.
- 3
Add bruised lemongrass and pandan leaf. Fry for another minute to release the aroma.
1 minute
Knotted pandan leaf helps infuse flavor without breaking apart.
- 4
Add diced tomato and cook until softened, about 2 minutes.
2 minutes
Tomatoes add natural sweetness and color.
Why This Dish is Healthy
This Malaysian Toi Soup is a healthy choice due to its use of fresh, whole vegetables, minimal oil, and natural seasoning. The high fiber content helps with digestion and satiety, while the rich array of micronutrients supports immune health. Its simple, plant-based profile makes it ideal for weight management, diabetes, and general wellness.
Toi Soup is packed with vitamins A, C, and K from daun bayam, and antioxidants from tomatoes and aromatics. Lemongrass and pandan add both flavor and potential digestive benefits. This low-calorie vegetarian soup is high in fiber, supports hydration, and contains minerals like iron and magnesium. The absence of santan and oil makes it heart-friendly and suitable for calorie-conscious eaters.
Pro Tips
- 💡Tip 1: Use fresh pandan and lemongrass for maximum aroma.
- 💡Tip 2: Do not overcook spinach to retain bright color and nutrients.
- 💡Tip 3: Squeeze tamarind pulp well for a balanced tanginess.
Storage & Serving
Store leftover soup in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove, adding a splash of water if needed to restore consistency.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 90.0 kcal |
