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Indonesian Tofu Omelette
Sarapan • Malaysia
How to Make Indonesian Tofu Omelette (Traditional & Healthy Version)
The Indonesian Tofu Omelette, known locally as 'Tahu Telur,' is a beloved breakfast staple in Malaysia, especially among communities that celebrate the multicultural tapestry of our cuisine. This dish brings together soft tahu (tofu) and telur (eggs), pan-fried until golden, and typically served with a fresh, tangy sauce. In Malaysia, it's common to find Tahu Telur at morning markets or family gatherings, reflecting the harmonious blend of Malay and Indonesian culinary influences. The omelette’s crispy edges and fluffy center, paired with a savory peanut sauce made fragrant with local ingredients like lemongrass (serai) and a hint of cili, create a delightful contrast that satisfies both the health-conscious and food lovers alike. Choosing Tahu Telur for breakfast is not only a nod to tradition but also a smart, wholesome way to start your day. Malaysian home cooks often add their own twist with fresh vegetables like bean sprouts (taugeh) and cucumber, lending crunch and freshness to each bite. Using minimal oil and high-quality, plant-based protein, this recipe delivers a satisfying meal that’s low in calories yet rich in flavor. Perfect for vegetarians, this omelette is a testament to Malaysia’s vibrant food culture and a must-try for anyone seeking authentic, nutritious local dishes.
Bahan-bahan(untuk 1 medium omelette with salad and sauce)
- 200g Firm tofu (tahu) (cubed)
- 3 Large eggs (Grade A)
- 1 small Red onion (finely sliced)
- 1 cup Bean sprouts (taugeh) (rinsed)
- 1/2 Cucumber (sliced thinly)
- 2 stalks Spring onion (chopped)
- 1 stalk Lemongrass (serai) (white part only, finely minced) - pilihan
- 1 Fresh red chili (sliced, seeds removed for less heat) - pilihan
- 1 tablespoon Light soy sauce (low sodium preferred)
- 2 tablespoons Peanut butter (unsweetened) (for sauce)
- 2 tablespoons Tamarind juice (air asam jawa) (for sauce)
- 1 tablespoon Cooking oil (canola or sunflower)
- 1/4 teaspoon Salt
- 1/4 teaspoon Black pepper (freshly ground)
Arahan
- 1
Pat the tofu dry with a paper towel and cut into 1.5cm cubes. Lightly season with salt and pepper.
3 minutes
Dry tofu ensures crispier texture when pan-fried.
- 2
Heat half the oil in a non-stick frying pan over medium heat. Pan-fry tofu cubes until golden brown on all sides. Remove and set aside.
5 minutes
Turn tofu gently to avoid breaking.
- 3
In a mixing bowl, beat eggs with light soy sauce, a pinch of salt, and pepper. Add in sliced red onion, cooked tofu, and half of the spring onion.
2 minutes
Do not overbeat eggs; gentle mixing keeps the omelette fluffy.
- 4
Reheat pan with the remaining oil. Pour in the egg mixture. Cook over medium-low heat for 4-5 minutes until the edges set. Gently flip and cook for another 2 minutes.
7 minutes
Cook on low to prevent burning and ensure the center is cooked through.
Kenapa hidangan ini sihat
Indonesian Tofu Omelette is light yet satisfying, providing sustained energy from quality protein and complex carbohydrates. Using fresh, local vegetables boosts micronutrient intake and fiber, supporting digestive health. The healthy fats from peanut butter and minimal oil contribute to satiety without excess calories, making this recipe excellent for weight management and heart health.
This omelette offers a balanced combination of plant-based protein from tofu and eggs, healthy fats from minimal oil and peanut butter, plus dietary fiber and vitamins from fresh vegetables. Lemongrass and tamarind add antioxidants and aid digestion. Rich in B vitamins, calcium, and magnesium, this dish supports energy and bone health while keeping calories in check. With no added sugar and low sodium, it's suitable for most diets.
Petua
- 💡Tip 1: Use firm tofu for best texture; soft tofu will break apart.
- 💡Tip 2: Add a few pandan leaves to the pan for subtle aroma.
- 💡Tip 3: For extra crunch, briefly blanch bean sprouts before garnishing.
Penyimpanan & hidangan
Store leftovers in an airtight container in the fridge for up to 2 days. Reheat gently in a pan or microwave. Sauce should be stored separately and stirred before serving.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 300.0 kcal |
