Egg Omelette with Spinach Tomato and Onion
Sarapan • Malaysia
How to Make Egg Omelette with Spinach, Tomato and Onion (Traditional & Healthy Version)
Egg Omelette with Spinach, Tomato, and Onion is a nutritious and satisfying breakfast staple that beautifully reflects Malaysia’s multicultural culinary landscape. With roots in local kopitiam (coffee shop) breakfasts, this vegetarian omelette blends farm-fresh telur (eggs) with locally grown bayam (spinach), juicy tomato, and crisp bawang (onion). The addition of aromatics like daun bawang (spring onion) and a hint of fresh cili padi brings a uniquely Malaysian flavor. This dish is beloved for its simplicity, quick preparation, and healthy ingredients, making it perfect for busy mornings or light lunches. Across Malaysia, the humble omelette is enjoyed by many ethnic communities, each adding their own twist—sometimes a touch of serai (lemongrass) or even a sprinkle of daun ketumbar (coriander). The Egg Omelette with Spinach, Tomato, and Onion is especially popular for those seeking a meat-free, protein-packed meal. Its vibrant colors and fresh flavors offer a delightful start to the day, while its nutritional profile caters to health-conscious Malaysians. Whether eaten with nasi, roti, or on its own, this dish is a wholesome choice for anyone wanting to enjoy the best of Malaysian breakfast cuisine.
Bahan-bahan(untuk 1 medium omelette per person)
- 4 large Eggs (telur) (preferably kampung eggs)
- 1 cup, chopped Spinach (bayam) (local bayam hijau or merah)
- 1 medium, diced Tomato (ripe, local tomato)
- 1 small, thinly sliced Onion (bawang besar) (red or yellow variety)
- 2 stalks, chopped Spring onion (daun bawang) - pilihan
- 1, finely sliced Red chili (cili merah) (optional for heat) - pilihan
- 1 tablespoon Cooking oil (sunflower or canola for lower calories)
- 1/4 teaspoon Salt (to taste)
- 1/4 teaspoon Black pepper (freshly ground)
- 1/2 stalk, finely minced Lemongrass (serai) (for fragrance, optional) - pilihan
Arahan
- 1
Rinse and chop the bayam (spinach), tomato, and spring onion. Slice the onion and red chili. Mince the serai (lemongrass) if using.
5 minutes
Use young spinach for a milder taste and softer texture.
- 2
Crack the eggs into a large bowl. Add salt and pepper. Beat until the yolks and whites are well combined and slightly frothy.
3 minutes
Beat eggs thoroughly for a fluffier omelette.
- 3
Stir in the chopped spinach, tomato, onion, spring onion, chili, and minced serai into the beaten eggs.
3 minutes
Ensure vegetables are evenly distributed for consistent flavor in every bite.
- 4
Heat oil in a non-stick frying pan on medium heat. Swirl to coat the pan evenly.
2 minutes
Use just enough oil to prevent sticking and keep the omelette light.
Kenapa hidangan ini sihat
This omelette is a healthy choice because it uses nutrient-rich local vegetables and eggs, offering high protein, fiber, and essential vitamins without excess calories or unhealthy fats. The inclusion of bayam and tomato supports heart and eye health, and the use of minimal cooking oil keeps the dish light. It’s a balanced meal perfect for weight management and supports an active Malaysian lifestyle.
This Egg Omelette with Spinach, Tomato, and Onion is packed with protein, vitamins A and C, iron, and fiber, thanks to the combination of eggs and fresh vegetables. Spinach provides antioxidants and folate, while tomatoes add lycopene for heart health. Using minimal oil keeps saturated fat low, and the absence of processed ingredients ensures a wholesome meal. This dish is naturally gluten-free and suitable for vegetarians. It offers a good balance of macronutrients, making it ideal for sustained energy throughout the morning.
Petua
- 💡Tip 1: For extra fragrance, add a pinch of freshly chopped coriander or daun sup.
- 💡Tip 2: Use a non-stick pan to minimize oil and achieve easy flipping.
- 💡Tip 3: Let the eggs come to room temperature before beating for a fluffier texture.
Penyimpanan & hidangan
Store leftover omelette in an airtight container in the fridge for up to 2 days. Reheat gently in a non-stick pan or microwave before serving. Avoid freezing as texture may change.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 210.0 kcal |
