Egg Paratha Wrap with Lettuce
Sarapan • Malaysia
How to Make Egg Paratha Wrap with Lettuce (Traditional & Healthy Version)
Egg Paratha Wrap with Lettuce, known locally as "Roti Paratha Telur Bersama Daun Salad," is a delicious and satisfying breakfast inspired by the vibrant North Indian communities of Malaysia, especially in Penang and Kedah. This dish captures the essence of Malaysian multicultural cuisine, blending the flaky, golden paratha (roti canai) with locally-farmed eggs and fresh, crisp lettuce. It’s a popular choice at mamak stalls and home kitchens, loved for its hearty texture and comforting flavors. The wrap is typically served with a side of sambal or light dhal, making it a versatile meal for all ages. What makes this Egg Paratha Wrap unique in Malaysia is its fusion of Indian and Malay culinary traditions. The paratha is often enriched with local ingredients such as daun bawang (spring onion), and the finishing touch of fresh salad leaves adds a refreshing crunch. It’s a wholesome breakfast that’s easy to prepare and customizable to suit modern, health-conscious lifestyles. Enjoyed with a cup of teh tarik or kopi O, this wrap is not only delicious but also a celebration of Malaysia’s rich gastronomic heritage.
Bahan-bahan(untuk One large wrap per serving)
- 2 pieces Whole wheat paratha (Use roti canai or paratha, preferably whole grain)
- 2 Eggs (Large, free-range if possible)
- 4 large leaves Lettuce leaves (Daun salad, washed and dried)
- 1 small Tomato (Sliced thinly) - pilihan
- 1/4 Red onion (Thinly sliced) - pilihan
- 2 tbsp Coriander leaves (Daun ketumbar, chopped) - pilihan
- 1 Green chili (Sliced, optional for heat) - pilihan
- 1/4 tsp Salt (To taste)
- 1/4 tsp Black pepper (Freshly ground)
- 2 tsp Olive oil (Or use minyak jagung)
Arahan
- 1
Prepare the vegetables by washing and drying the lettuce. Slice tomato, red onion, and green chili, and chop coriander leaves.
5 minutes
Use chilled lettuce for extra crunch.
- 2
Crack eggs into a bowl, season with salt and pepper, and beat until well mixed. Add sliced onion, green chili, and coriander leaves to the eggs.
3 minutes
Whisk eggs until slightly frothy for a fluffier texture.
- 3
Heat 1 tsp olive oil in a non-stick pan over medium heat. Pour in half the egg mixture and cook gently, swirling to form a thin omelette. Repeat for second wrap.
5 minutes
Don’t overcook the egg, keep it soft for a tender wrap.
- 4
Wipe the pan and lightly brush with remaining olive oil. Heat one paratha until warm and pliable, about 1 minute per side. Repeat with second paratha.
3 minutes
Warming the paratha helps prevent tearing during rolling.
Kenapa hidangan ini sihat
Choosing whole wheat paratha and loading the wrap with fresh vegetables makes this recipe lower in refined carbs and higher in dietary fiber, ideal for weight management and digestive health. The moderate use of oil and the inclusion of lean protein from eggs help support a balanced diet. This wrap is free from processed ingredients, making it a wholesome, energy-boosting breakfast for active mornings.
This Egg Paratha Wrap with Lettuce is packed with quality protein from eggs, vitamins and fiber from fresh lettuce and tomato, and complex carbohydrates from whole wheat paratha. The use of olive oil keeps saturated fat low, while coriander and green chili add antioxidants. Eggs provide essential amino acids and B vitamins, supporting muscle repair and energy. Lettuce and tomato boost hydration and supply vitamin C, enhancing immune health.
Petua
- 💡Use whole wheat paratha for extra fiber and nutrients.
- 💡Add a dash of kunyit (turmeric) to the eggs for color and anti-inflammatory benefits.
- 💡Roll wraps tightly and slice before serving for attractive presentation.
Penyimpanan & hidangan
Wrap leftovers tightly in foil or an airtight container. Store in the refrigerator for up to 24 hours. Reheat in a pan or microwave before serving. Lettuce is best added fresh to maintain crunch.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 340.0 kcal |
