Weekly Meal Plan · Mon – Fri Menu Mingguan · Sen – Jum

Soham's Menu Menu Soham

Clean, simple meals. Cooked once per day, eaten for lunch and dinner. Light on the liver, kind on the gut, easy on you. Makanan sederhana dan sehat. Dimasak satu kali sehari, dimakan untuk makan siang dan makan malam. Ringan untuk hati, baik untuk pencernaan.

01
MondaySenin
Grilled · Same dish lunch & dinner Panggang · Sama untuk siang & malam
Lunch & Dinner Makan Siang & Malam

Grilled Kecap Chicken with Stir-Fried Kangkung & Black Rice Ayam Bakar Kecap dengan Tumis & Nasi Hitam

IngredientsBahan
  • Chicken breast or skinless thighDada ayam / paha ayam tanpa kulit200g
  • Kecap manis (sweet soy)Kecap manis2 tbspsdm
  • Ginger, gratedJahe, parut1 inchruas
  • LimeJeruk nipis1
  • Coconut oilMinyak kelapa1 tspsdt
  • Black pepperMerica hitam—
  • Green Vegetable (kangkung / kailan / sawi ijo)Kangkung/Kailan/Sawi Ijo1 bunchikat
  • Black rice (uncooked)Beras hitam (mentah)½ cupcup
How to PrepareCara Membuat
  1. Mix chicken with kecap manis, garlic, ginger, lime juice, and pepper. Marinate at least 30 minutes.Lumuri ayam dengan kecap manis, bawang putih, jahe, perasan jeruk nipis, dan merica. Diamkan minimal 30 menit.
  2. Cook black rice: rinse well, soak 30 min, then cook with 1 cup water for 30–35 min.Masak beras hitam: cuci bersih, rendam 30 menit, masak dengan 1 cup air selama 30–35 menit.
  3. Heat coconut oil on a pan. Grill the chicken 5–6 min each side until cooked through.Panaskan minyak kelapa di teflon. Panggang ayam 5–6 menit setiap sisi sampai matang.
  4. Stir-fry kangkung: ½ tsp oil, 2 cloves sliced garlic, add kangkung, cook 2 min.Tumis sayur: ½ sdt minyak, masukkan sayur, sedikit air, masak 2 menit.
  5. Plate: chicken with 3–4 tbsp black rice and kangkung. Do not add extra rice for dinner.Penyajian: ayam dengan 3–4 sdm nasi hitam dan kangkung. Jangan tambah nasi untuk makan malam.
02
TuesdaySelasa
Steamed · Cantonese style Kukus · Gaya Hong Kong
Lunch & Dinner Makan Siang & Malam

Hong Kong Style Steamed Dori with Garlic Bok Choy & Black Rice Ikan Dori Kukus ala Hong Kong dengan Tumis Bok Choy & Nasi Hitam

IngredientsBahan
  • Dori filletFillet ikan dori1 (150–200g)
  • Ginger, juliennedJahe, iris korek api2 inchruas
  • Spring onions, juliennedDaun bawang, iris memanjang3
  • Light soy sauceKecap asin2 tbspsdm
  • Shaoxing wine (optional)Arak masak (boleh skip)1 tbspsdm
  • Neutral oil (for hot drizzle)Minyak goreng (untuk disiram)2 tbspsdm
  • White pepperMerica putih—
  • Baby bok choyBok choy / sawi hijau2
  • GarlicBawang putih3 clovessiung
  • Coconut oilMinyak kelapa1 tspsdt
  • Black rice (uncooked)Beras hitam (mentah)½ cupcup
How to PrepareCara Membuat
  1. Cook the black rice (see Monday).Masak beras hitam (lihat resep Senin).
  2. Place dori on a heatproof plate. Top with half the ginger and spring onion. Sprinkle with white pepper.Letakkan ikan dori di piring tahan panas. Taburi setengah dari jahe dan daun bawang. Beri merica putih.
  3. Steam for 8–10 minutes until the fish flakes easily.Kukus 8–10 menit sampai ikan matang dan mudah dipotong.
  4. Carefully pour off any water from the plate. Top fish with remaining ginger and spring onion.Buang air yang keluar dari ikan dengan hati-hati. Taburi sisa jahe dan daun bawang di atas ikan.
  5. Drizzle soy sauce (and Shaoxing wine if using) over the fish.Siram dengan kecap asin
  6. Stir-fry bok choy: heat coconut oil, add sliced garlic, add bok choy, splash of water, 2 min.Tumis bok choy: panaskan minyak kelapa, masukkan bawang putih iris, tambah bok choy, sedikit air, masak 2 menit.
  7. Serve with 3–4 tbsp black rice.Sajikan dengan 3–4 sdm nasi hitam.
03
WednesdayRabu
Braised · Plant-based day Bacem · Hari tanpa daging
Lunch & Dinner Makan Siang & Malam

Tempe & Tahu Bacem Ulek with Boiled Greens & Black Rice Tempe & Tahu Bacem Ulek dengan Sayur Rebus & Nasi Hitam

IngredientsBahan
  • Tempe, sliced ½ cmTempe, iris ½ cm200g
  • Firm white tofu, cubedTahu putih, potong dadu200g
  • GarlicBawang putih4 clovessiung
  • ShallotsBawang merah4
  • Ground corianderKetumbar bubuk1 tspsdt
  • Bay leaves (daun salam)Daun salam2
  • Galangal (lengkuas), smashedLengkuas, geprek1 inchruas
  • Palm sugar (gula merah)Gula merah / jawa2 tbspsdm
  • Kecap manisKecap manis3 tbspsdm
  • Tamarind paste (asam jawa)Asam jawa1 tspsdt
  • WaterAir500 ml
  • Coconut oilMinyak kelapa1 tspsdt
  • Buncis or kangkungBuncis atau kangkung1 bunchikat
  • Black rice (uncooked)Beras hitam (mentah)½ cupcup
How to PrepareCara Membuat
  1. Cook the black rice.Masak beras hitam.
  2. Pound (ulek) garlic, shallots, and ground coriander into a paste using mortar and pestle.Ulek bawang putih, bawang merah, dan ketumbar bubuk sampai halus.
  3. Heat coconut oil in a pot. Fry the paste 1–2 min until fragrant.Panaskan minyak kelapa di panci. Tumis bumbu ulek 1–2 menit sampai harum.
  4. Add tempe, tofu, bay leaves, galangal, palm sugar, kecap manis, tamarind, and water.Masukkan tempe, tahu, daun salam, lengkuas, gula merah, kecap manis, asam jawa, dan air.
  5. Simmer uncovered until liquid is mostly absorbed, about 30–40 min. Stir gently a few times.Masak terbuka sampai air hampir habis, sekitar 30–40 menit. Aduk perlahan sesekali.
  6. IMPORTANT: Do NOT fry the tempe/tahu at the end. Take them straight from the pot.PENTING: JANGAN goreng tempe/tahu di akhir. Angkat langsung dari panci.
  7. Boil buncis or kangkung 2–3 min, drain.Rebus buncis atau kangkung 2–3 menit, tiriskan.
  8. Serve with 3–4 tbsp black rice.Sajikan dengan 3–4 sdm nasi hitam.
04
ThursdayKamis
Soup · No santan Sup · Tanpa santan
Lunch & Dinner Makan Siang & Malam

Soto Ayam Bihun — Clear Chicken Broth with Rice Vermicelli Soto Ayam Bihun — Kaldu Bening dengan Bihun

IngredientsBahan
  • Chicken breastDada ayam300g
  • WaterAir2 L
  • ShallotsBawang merah6
  • GarlicBawang putih4 clovessiung
  • Candlenuts (kemiri)Kemiri2
  • Coriander seed (or ground)Ketumbar1 tspsdt
  • Fresh turmeric (or 1 tsp powder)Kunyit segar (atau 1 sdt bubuk)1 inchruas
  • GingerJahe1 inchruas
  • Lemongrass, bruisedSerai, geprek2 stalksbatang
  • Lime leaves (daun jeruk)Daun jeruk4
  • Bay leaves (daun salam)Daun salam2
  • Coconut oilMinyak kelapa1 tbspsdm
  • White pepper, light saltMerica putih, garam sedikit—
  • Bihun (rice vermicelli), dryBihun kering100g
  • Bean sproutsTauge1 cupcup
  • Cabbage, shreddedKol, iris halus1 cupcup
  • Fried shallots, lime, sambalBawang goreng, jeruk nipis, sambal—
How to PrepareCara Membuat
  1. Boil chicken in water 20 min. Remove, let cool, then shred. Keep the broth.Rebus dada ayam dalam air 20 menit. Angkat, dinginkan, lalu suwir. Simpan kaldunya.
  2. Blend or pound shallots, garlic, candlenuts, coriander, turmeric, and ginger into a smooth paste.Haluskan bawang merah, bawang putih, kemiri, ketumbar, kunyit, dan jahe (blender atau ulek).
  3. Heat coconut oil. Fry the paste with lemongrass, lime leaves, and bay leaves 3–4 min until very fragrant.Panaskan minyak kelapa. Tumis bumbu halus bersama serai, daun jeruk, dan daun salam 3–4 menit sampai sangat harum.
  4. Add the spice mixture to the chicken broth. Simmer 15 min. Season with white pepper and a little salt.Masukkan tumisan ke dalam kaldu ayam. Rebus 15 menit. Beri merica putih dan sedikit garam.
  5. Soak bihun in hot water 3–5 min until soft. Drain.Rendam bihun di air panas 3–5 menit sampai lembut. Tiriskan.
  6. Blanch bean sprouts 30 seconds.Seduh tauge 30 detik dengan air panas.
  7. Store the bihun, broth, and toppings separately so dinner is not soggy.Simpan bihun, kaldu, dan topping terpisah supaya tidak lembek saat makan malam.
  8. To serve: bihun in bowl → shredded chicken → bean sprouts → cabbage → pour hot broth over → top with fried shallots. Lime & sambal on the side.Penyajian: bihun di mangkuk → ayam suwir → tauge → kol → siram kaldu panas → taburi bawang goreng. Jeruk nipis & sambal di samping.
05
FridayJumat
Thai · Two different meals today Thailand · Dua menu berbeda hari ini
LunchMakan Siang

Thai Steamed Dori with Glass Noodles & Greens Ikan Dori Kukus ala Thailand dengan Kwetiaw/Nasi/Bihun & Sayur

IngredientsBahan
  • Dori filletsFillet ikan dori2 (≈350g)
  • Lemongrass, slicedSerai, iris2 stalksbatang
  • GarlicBawang putih4 clovessiung
  • Bird's eye chili (cabe rawit)Cabe rawit3–4
  • Lime juice (≈2 limes)Air jeruk nipis (≈2 buah)3 tbspsdm
  • Fish sauce (kecap ikan)Kecap ikan2 tbspsdm
  • Palm sugarGula merah / jawa1 tbspsdm
  • Cilantro / coriander leavesDaun ketumbarhandfulsegenggam
  • Soun (glass noodles), drySoun kering50g
  • Bok choy or buncisBok choy atau buncis2 / 1 bunchikat
How to PrepareCara Membuat
  1. Place fillets on a heatproof plate with sliced lemongrass underneath.Letakkan fillet ikan di piring tahan panas dengan irisan serai di bawahnya.
  2. Steam 8 minutes until fish flakes easily.Kukus 8 menit sampai ikan matang.
  3. While steaming, pound garlic and chili together in a mortar.Selama mengukus, ulek bawang putih dan cabe rawit di cobek.
  4. Mix the paste with lime juice, fish sauce, and palm sugar. Stir until sugar dissolves.Campur ulekan dengan air jeruk nipis, kecap ikan, dan gula merah. Aduk sampai gula larut.
  5. Soak soun in hot water 2–3 min until soft. Drain.Rendam soun/kwetiaw di air panas sampai lembut. Tiriskan.
  6. Blanch bok choy or buncis 2 min.Seduh bok choy atau buncis 2 menit dengan air panas.
  7. Plate: fish → pour the sauce generously over the top → shower with cilantro. Soun and greens alongside.Penyajian: ikan → siram saus banyak-banyak di atasnya → taburi daun ketumbar. Soun/Kwetiaw dan sayur di samping.
DinnerMakan Malam

Steamed Prawns & Soft-Boiled Eggs with Greens & Thai Lime Sauce Udang Kukus & Telur Rebus dengan Sayur & Saus Jeruk Thailand

IngredientsBahan
  • Large shrimp, peeled & deveinedUdang besar, kupas & buang ususnya8–10
  • EggsTelur2
  • GarlicBawang putih2 clovessiung
  • Bird's eye chiliCabe rawit1–2
  • Lime juiceAir jeruk nipis2 tbspsdm
  • Fish sauceKecap ikan1 tbspsdm
  • Palm sugarGula merah / jawa1 tspsdt
  • Bok choy or buncisBok choy atau buncis2 / 1 bunchikat
  • Cilantro for garnishDaun ketumbar untuk taburan—
How to PrepareCara Membuat
  1. Boil eggs 7 minutes for a soft-medium yolk. Cool in ice water, peel, halve.Rebus telur 7 menit untuk kuning lembut. Rendam di air es, kupas, belah dua.
  2. Steam shrimp 3–4 min until pink. (Or pan-sear quickly in a dry pan — no oil, no flour, no cornstarch.)Kukus udang 3–4 menit sampai berwarna pink. (Atau panggang cepat di teflon kering — tanpa minyak, tanpa tepung, tanpa maizena.)
  3. Pound garlic and chili in a mortar. Mix with lime juice, fish sauce, and palm sugar.Ulek bawang putih dan cabe. Campur dengan air jeruk nipis, kecap ikan, dan gula merah.
  4. Blanch greens 2 min.Seduh sayur 2 menit dengan air panas.
  5. Plate shrimp with eggs and greens. Pour the lime sauce over the shrimp. Top with cilantro.Tata udang dengan telur dan sayur. Siram saus jeruk ke udang. Taburi daun ketumbar.

Kitchen Notes Catatan Dapur