Egg Omelette with Spinach Tomato Onion and Garlic
Sarapan • Malaysia
How to Make Egg Omelette with Spinach, Tomato, Onion, and Garlic (Traditional & Healthy Version)
The Egg Omelette with Spinach, Tomato, Onion, and Garlic is a staple breakfast dish enjoyed in many Malaysian households for its simplicity, balanced nutrition, and multicultural flair. In Malaysia, this dish is known as 'telur dadar' and is often elevated with local ingredients such as bawang (onion), bayam (spinach), and sometimes a hint of serai (lemongrass) for a fragrant twist. This healthy omelette combines the freshness of locally sourced vegetables with the richness of eggs, making it a perfect start to your day. Malaysian cuisine celebrates diversity, and this vegetarian omelette is a testament to that. It is commonly served at home for breakfast, especially among families seeking nutritious, quick, and satisfying meals. The use of spinach and tomato adds natural sweetness and color, while bawang putih (garlic) and onion infuse the omelette with aromatic depth. This dish is not only delicious but also easily customizable to suit various dietary needs, making it a favorite across Malaysia’s urban and rural kitchens.
Bahan-bahan(untuk 1 medium omelette per person)
- 4 large Eggs (telur ayam)
- 1 cup Fresh spinach (bayam, chopped)
- 1 medium Tomato (cored and diced)
- 1 small Onion (bawang, finely sliced)
- 2 cloves Garlic (bawang putih, minced)
- 1 small Red chilli (cili merah, sliced, optional for heat) - pilihan
- 2 tbsp Fresh coriander leaves (daun ketumbar, chopped) - pilihan
- 1 stalk Lemongrass (serai, white part only, finely minced, optional) - pilihan
- 1/4 tsp Salt (to taste)
- 1/4 tsp Black pepper (to taste)
- 1 tbsp Cooking oil (can use minyak kelapa (coconut oil) for aroma)
Arahan
- 1
Wash and chop the spinach (bayam), dice the tomato, finely slice the onion, and mince the garlic and optional lemongrass.
5 minutes
Use fresh, tender spinach leaves for best flavor and nutrition.
- 2
In a large bowl, crack the eggs and beat lightly with salt and pepper. Add chopped spinach, tomato, onion, garlic, and any optional ingredients like chilli, coriander, or lemongrass. Mix well.
5 minutes
Do not overbeat the eggs; gentle mixing keeps the omelette fluffy.
- 3
Heat the cooking oil in a non-stick pan over medium heat. Swirl to coat the base evenly.
2 minutes
Minyak kelapa adds a fragrant Malaysian aroma, but any healthy oil works.
- 4
Pour the egg mixture into the pan, spreading the vegetables evenly. Let cook undisturbed until the edges start to set.
3 minutes
Use a spatula to gently lift the edges so uncooked egg can flow underneath.
Kenapa hidangan ini sihat
This Malaysian egg omelette is a smart breakfast option because it balances protein, fiber, and micronutrients to keep you full and energized. It’s low in saturated fat, high in antioxidants, and supports heart health. The inclusion of spinach and tomato increases the dish’s fiber content, aiding digestion and supporting weight management. It’s also low in glycemic index, making it suitable for those monitoring blood sugar.
This Egg Omelette with Spinach, Tomato, Onion, and Garlic is packed with high-quality protein from eggs and abundant vitamins and minerals from fresh vegetables. Spinach is rich in iron, vitamin K, and folate, while tomatoes provide antioxidants like lycopene. Onion and garlic bring prebiotics and immune-boosting properties. Using minimal oil keeps the calorie count low, and the dish is naturally free from gluten and dairy if coconut oil is used.
Petua
- 💡Tip 1: For a fluffier omelette, add 1 tablespoon of air (water) to the eggs before beating.
- 💡Tip 2: Use coconut oil (minyak kelapa) for an authentic Malaysian aroma.
- 💡Tip 3: Chop the vegetables finely for even cooking and better texture.
Penyimpanan & hidangan
Store leftover omelette in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan or microwave. Avoid freezing as texture may change.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 220.0 kcal |
