Kendall Reagan Nutrition Center Global Cuisine Series: Exploring Indonesian Cuisine

By Bailey Carr, Culinary Dietitian

If there was a country whose territory spanned the equivalent of 1/8^th of the Earth’s circumference, you might expect it to have a well-known cuisine due to its geographic size, right? However, Indonesia, with its vast spanning islands, is home to fare that is often overlooked. This is a shame, as it boasts some of the most flavorful yet simple dishes that can wake up a weekly meal rotation. Are you intrigued? Let’s explore!

History of Indonesian Cuisine

Indonesia lies off the coast of mainland southeast Asia and is a group of 17,500 islands nestled between the Indian and Pacific Oceans. With that many islands, it makes sense that it takes up so much of the Earth’s real estate! The islands can be divided into Western, Central and Eastern regions.  All have a tropical climate in common, though there are differences in weather patterns and environments that range from mountains and volcanoes to coral reefs, forests, swamps, and coastal plains. Aside from the influence of agriculture, Indonesian cuisine has been shaped by the practices of a multitude of different cultures and is a melting pot of Eastern Asian, Melanesian, Middle Eastern, Indian, Dutch, and other European heritages. The national motto of Indonesia is “Bhinneka Tunggal Ika” which translates to “unity in diversity,” and this is best illustrated by the preferred cuisine across the country.

What are the Classic Foods, Flavors, and Cooking Techniques of Indonesian Food?

What unifies Indonesian cuisine across the board are five flavor S’s:  spiced (not hot), spicy (hot), sweet, sour, and strong. Many of these flavor preferences are rooted in the fact that Indonesia was once known as the “Spice Islands,” and was a major source of cloves and nutmeg. Indonesia was also a prominent stop on the spice trade route, and as such, spicy chilies from South America and curry spice blends from India became beloved additions to the existing fare. The variety of Indonesian cuisine can be broadly distinguished by comparing the traditional foods of 6 different islands across the 3 regions of the country:

• Sumatra (Western): Rendang- a spiced beef stew cooked in coconut milk

• Java (Western): Gado Gado, a dish composed of tofu, spinach, bean sprouts and potatoes topped with a tamarind-peanut sauce

• • Note: Java… sound familiar? If so, you may recognize it as a popular slang term for a cup of coffee.  The Java Island of Indonesia is a major producer of coffee beans, as are the islands of West and East Timor

• Bali and West Nusa Tenggara (Western): Bali is unique in its cultural practices compared to other islands as Hinduism is the predominant observed religion. As such, beef is not consumed, and pork is more common. A popular meal in this region is Nasi Goreng, a vegetable fried rice served with a fried egg

• Kalimantan (Central): Babi Masak Tomat, a type of pork and tomato stew enhanced with the flavors of chili, lemongrass, and ginger

• Sulawasi Island (Central): Ikan Bakar, a charcoal roasted fish dish served with rice and a variety of dipping sauces, including sambal olek, a red chili sauce

• Malaku Islands and Papua (Eastern): Papeda Kuah Kuning, a turmeric, lime, and fish soup served with papeda, a type of gel-like porridge made from starch from the sago palm

Staple Ingredients:

• Fruit: banana, coconut, durian, dragon fruit, dukuh, jicama, limes, mango, mangosteen, passionfruit, pineapple, rambutan, snake fruit, soursop, starfruit, tamarind

• Vegetables: broccoli, cabbages, carrots, cauliflower, chayote, cucumber, chili peppers, eggplant, spinach, string beans, snap peas, tomatoes

• Carbohydrates: cassava, corn, noodles, rice, sago palm, tapioca, taro, wheat

• Proteins: beef, chicken, fish, pork, shrimp, tempeh

• Fats: palm oil, coconut oil and milk, peanuts, tree nuts

• Spices: chilies, clove, coriander, cumin, curries, galangal, ginger, kafir lime leaf, nutmeg, pepper, turmeric

• Herbs and aromatics: candlenuts, garlic, lemon basil, lemongrass, onion, pandan leaves, shallot, scallions

• Condiments: kecap manis (sweet soy sauce), peanut sauce, sambal olek, soy sauce

Note: Tempeh originated in Indonesia and is a unique and staple protein on the island. It is a tropical adaptation of tofu that was developed in Java as far back as the 1700’s. By pressing soybeans and mycelium (the body of a fungus) into a cake and fermenting them, a preserved form of protein was obtained that is also rich in fiber and B vitamins including vitamin B12, and vitamin K.

Staple Cooking Methods: 

• Stir frying using a wok

• Steaming using steamer baskets and banana leaves

• Grilling over hot coals
• Deep frying (especially employed for enjoying crispy sides and accents to meals, such as fried tempeh or shallots)

What are the Health Benefits of Indonesian Food? 

Indonesian food is a great cuisine to use for inspiration if you are looking to adopt a vegetarian or pescatarian diet. Proteins such as tempeh and various seafood options can be intimidating to work with if you are not used to them, so looking to cultures that have perfected their flavors and cooking methods over time provides valuable instruction. Outside of such proteins, the major hallmark of Indonesian food is its emphasis of complex, interesting flavors. Learning to utilize the spice blends favored on the Indonesian islands can be part of a cooking toolkit for increasing meal satisfaction while reducing reliance on obtaining flavor from added salt and sugar. Not to mention, cooking with a wide array of herbs and spices is one way to add consistent doses of anti-inflammatory ingredients into your daily diet!

How Do I Get Started Cooking Indonesian Food? 

Here are a few ideas for introducing Indonesian cuisine to your weekly cooking sessions:

• Try our recipe of the month: Tempeh Manis!

• Make spice pastes to cook with proteins and veggies or stir into grains, known as bumbu bumbu. These can be made using a food processor or mortar and pestle. Here is one combo to get started with: 2 cloves garlic + ½ shallot + 2 teaspoons turmeric + ½ inch knob ginger + 1 stock lemongrass

• Add tamarind puree to dishes to add a sweet and sour pop in place of vinegar or citrus juice. It is a fun addition to salad dressings and sauces

• Stock your fridge with peanut sauce and sambal olek to use as flavorful accompaniments to meals. Check out our Dressing, Dips and Salsas page for a homemade Indonesian peanut sauce recipe!
• Marinate proteins in a combination of any of the following ingredients: coconut milk, peanut sauce, lime juice, tamarind puree, shallots, garlic, green onion, ginger, turmeric, coriander, cumin, nutmeg, chilis, sambal olek (or chili paste)

Who is ready to add Indonesian inspiration into your mealtime rotation? Whether you decide to try out a traditional dish, or start by adding staple ingredients into routine meals, you are sure to enjoy both the flavor and health benefits Indonesian cuisine has to offer.

Looking for a hands-on Indonesian cooking experience? Check out our Indonesian Cooking Class taking place in Fort Collins on November 8^th.

About the Author

Bailey has been with the KRNC since July of 2023, and works primarily at the CSU Spur campus in Denver, CO. Learn more about Bailey’s culinary dietitian background and training in her KRNC Bio.

More Information

For additional resources for healthy eating, check out these programs from our registered dietitian nutritionists. Find delicious and healthy recipes on our Recipes page! More health tips are also available at the College of Health and Human Sciences Pinterest board. Lastly, don’t forget to sign up for the KRNC monthly newsletter!