Beef Steak with Mashed Potatoes
Global • non_veg
How to Make Vegetarian 'Beef' Steak with Mashed Potatoes (Traditional & Healthy Version)
Vegetarian 'Beef' Steak with Mashed Potatoes is a creative twist on the classic Western-inspired dish, adapted for Malaysia’s vibrant, multicultural palate. By using tempeh—a popular plant-based protein made from fermented soybeans that's widely enjoyed in Malaysian vegetarian cooking—as the 'steak', this recipe captures the umami depth and satisfying texture Malaysians love. Infused with local flavors such as serai (lemongrass), bawang putih (garlic), and a hint of kicap manis (sweet soy sauce), each bite delivers a harmonious blend of savory, aromatic, and subtly sweet notes. The mashed potatoes are made healthier by incorporating ubi kentang (potatoes) with low-fat susu (milk) and a touch of pandan for a unique Malaysian aroma. This dish is a testament to Malaysia’s ability to blend global influences with local ingredients, making it suitable for vegetarians and those seeking a nutritious, high-protein snack. Packed with wholesome plant-based goodness, Vegetarian 'Beef' Steak with Mashed Potatoes is not only delicious but also a great way to enjoy familiar flavors while embracing a healthier, meat-free lifestyle.
Ingredients(for 1 medium steak with 1/2 cup mashed potatoes)
- 200g Tempeh (as 'steak', packed Malaysian style)
- 300g Ubi kentang (potatoes) (peeled and diced)
- 1 stalk Serai (lemongrass) (bruised, finely chopped)
- 2 cloves Bawang putih (garlic) (minced)
- 2 tbsp Kicap manis (sweet soy sauce) (Malaysian brand preferred)
- 1/2 tsp Lada hitam (black pepper) (freshly cracked)
- 1 leaf Pandan leaf (tied into a knot, optional for aroma) - optional
- 1/3 cup Low-fat susu (milk) (or plant-based milk)
- 1 tbsp Minyak zaitun (olive oil) (for grilling)
- 1/4 tsp Garam bukit (Himalayan salt) (to taste)
- 1 tbsp Daun bawang (spring onion) (finely sliced, for garnish) - optional
Instructions
- 1
Prepare the tempeh by slicing it into thick steak-like pieces. Marinate with kicap manis, serai, bawang putih, lada hitam, and garam bukit for 10 minutes.
10 minutes
Let the tempeh absorb the marinade for deeper flavor.
- 2
Boil diced ubi kentang and pandan leaf in a pot of water until the potatoes are soft and easily pierced with a fork.
10 minutes
Pandan infuses the potatoes with a subtle, fragrant aroma.
- 3
Drain the potatoes, remove pandan, and mash with low-fat susu. Add salt to taste for a creamy, aromatic mash.
5 minutes
Use a potato masher or fork for a rustic texture.
- 4
Heat minyak zaitun in a non-stick pan over medium heat. Grill the marinated tempeh steaks for 3-4 minutes per side until golden brown and slightly crispy.
8 minutes
Avoid overcrowding the pan to ensure even browning.
Why This Dish is Healthy
By replacing red meat with tempeh, this recipe significantly reduces saturated fat and cholesterol, making it suitable for heart health and weight management. The dish is high in plant protein, fiber, and essential nutrients, while being lower in calories than traditional steak recipes. It’s a nutrient-dense snack that supports muscle maintenance, energy, and digestive health—perfect for a balanced Malaysian diet.
This plant-based Malaysian steak and mashed potatoes is rich in protein from tempeh, which also supplies fiber, vitamins such as B12 (from fermentation), and minerals like iron and calcium. The mashed potatoes provide complex carbohydrates for energy, while low-fat milk or plant milk reduces saturated fat. Using olive oil instead of butter adds heart-healthy monounsaturated fats. The addition of aromatic herbs like lemongrass and pandan not only enhances flavor but also brings antioxidant benefits.
Pro Tips
- 💡Tip 1: Marinate tempeh overnight for maximum flavor.
- 💡Tip 2: Use fresh pandan and lemongrass for optimal aroma.
- 💡Tip 3: For a crispier tempeh crust, lightly dust with cornstarch before grilling.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat mashed potatoes with a splash of milk for creaminess; grill tempeh briefly to restore texture.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 520.0 kcal |
| Protein | 10.5 g |
| Carbohydrates | 11.0 g |
| Total Fat | 7.0 g |
| Fiber | 1.2 g |
| Sugars | 1.0 g |
| Iron | 1.5 mg |
| Calcium | 20.0 mg |
