Gulai Telur
Kari • Malaysia
How to Make Gulai Telur (Traditional & Healthy Version)
Gulai Telur, known as Egg Gulai, is a beloved Indonesian vegetarian snack inspired by the rich culinary traditions of Sumatra and Java. This dish features boiled eggs simmered in a fragrant coconut milk-based gravy, infused with warming spices like turmeric, coriander, and cumin. The result is a comforting, mildly spicy curry that is perfect for breakfast or a light lunch. While Gulai Telur originates from Indonesia, its flavors are reminiscent of Indian curries, making it a delightful fusion for Indian palates. The dish is popular among vegetarians and those seeking a high-protein snack without meat, and its gentle spice profile makes it suitable for all ages. For Indian homes, Gulai Telur offers a change from regular egg curries, providing a unique taste experience that’s still rooted in familiar ingredients and techniques. By using fresh coconut milk and aromatic spices, this healthy version minimizes oil and leverages natural flavors, making it a smart addition to any calorie-conscious meal plan.
Bahan-bahan(untuk 2 boiled eggs with 1 katori gulai gravy)
- 4 Eggs (hard boiled)
- 1 cup Coconut milk (fresh preferred)
- 1 small Onion (finely chopped)
- 3 cloves Garlic (minced)
- 1 inch Ginger (grated)
- 1/2 tsp Turmeric powder (haldi)
- 1 tsp Coriander powder (dhania powder)
- 1/2 tsp Cumin powder (jeera powder)
- 1/4 tsp Red chilli powder (adjust to taste) - pilihan
- to taste Salt
- 1 tbsp Oil (preferably mustard or sunflower)
- 2 tbsp Fresh coriander leaves (chopped, for garnish) - pilihan
Arahan
- 1
Boil the eggs, peel them, and set aside.
10 minutes
Use slightly older eggs for easier peeling.
- 2
Heat oil in a kadhai or deep pan. Add chopped onions and sauté until golden brown.
5 minutes
Cook onions on medium flame to avoid burning.
- 3
Add minced garlic and grated ginger. Sauté for another minute until aromatic.
1 minute
Do not overcook garlic to prevent bitterness.
- 4
Mix in turmeric, coriander, cumin, and red chilli powder. Stir well and cook for 1-2 minutes.
2 minutes
Roast spices briefly for deeper flavor.
Kenapa hidangan ini sihat
This healthy Egg Gulai recipe uses boiled eggs instead of frying and minimizes oil, making it lower in calories and saturated fat. Coconut milk provides good fats and a creamy texture without heavy cream. The natural spices not only enhance flavor but also contribute antioxidant and digestive benefits. With high-quality protein and balanced macros, this dish supports weight management, heart health, and sustained energy.
Gulai Telur is rich in protein from eggs, making it ideal for muscle repair and satiety. Coconut milk offers healthy fats, including medium-chain triglycerides that boost metabolism. The use of turmeric and ginger provides antioxidants and anti-inflammatory benefits. Onions and garlic add fiber and essential minerals, while using minimal oil keeps the dish light. This snack is also gluten-free if served without bread, and is packed with vitamins B12, D, and choline from eggs.
Petua
- 💡Tip 1: Use fresh coconut milk for a richer, authentic flavor.
- 💡Tip 2: Prick boiled eggs to help them absorb the gulai gravy.
- 💡Tip 3: Simmer on low heat to preserve coconut milk texture.
- 💡Tip 4: Add vegetables like spinach for extra nutrition.
- 💡Tip 5: Adjust spice levels for family preference.
Penyimpanan & hidangan
Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 220.0 kcal |
| Protein | 7.2 g |
| Karbohidrat | 4.5 g |
| Jumlah Lemak | 9.8 g |
| Serat | 1.2 g |
| Gula | 1.1 g |
| Zat Besi | 1.6 mg |
| Kalsium | 48.0 mg |
| Natrium | 340.0 mg |
| Kalium | 140.0 mg |
| Kolesterol | 220.0 mg |
| Vitamin A | 180.0 IU |
| Vitamin C | 3.0 mg |
| Magnesium | 12.0 mg |
| Zinc | 0.8 mg |
| Phosphorus | 110.0 mg |
| Vitamin D | 1.8 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.2 mg |
| Vitamin B3 (Niacin) | 0.1 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.7 µg |
| Folate | 22.0 µg |
