Egg and Spinach Scramble with Garlic and Tomato
Makan Tengah Hari • Malaysia
How to Make Egg and Spinach Scramble with Garlic and Tomato (Traditional & Healthy Version)
Egg and Spinach Scramble with Garlic and Tomato is a vibrant lunch dish found in many Malaysian homes, celebrated for its fresh ingredients and quick preparation. This stir-fried telor scramble draws influence from Malaysia’s rich multicultural cuisine, combining local sayur bayam (spinach), bawang putih (garlic), and juicy tomato for a naturally colorful, flavour-packed meal. Often enjoyed as a nutritious lunch or light dinner, this dish highlights Malaysia’s love for simple, wholesome meals that showcase local produce and bold yet balanced flavors. The combination of eggs and spinach is popular in Malaysian kitchens, especially among health-conscious families who value protein and fiber-rich meals. A touch of fresh daun bawang (spring onion) and a sprinkle of white pepper lend depth, while fragrant garlic and ripe tomatoes add a classic home-cooked aroma. This recipe is perfect for busy weekdays or as part of a vegetarian spread during festive family gatherings, celebrating both health and Malaysian culinary heritage.
Bahan-bahan(untuk 1 medium plate per person, ideal for Malaysian lunch)
- 4 large Eggs (telur)
- 3 cups, loosely packed Spinach (bayam, washed & chopped)
- 1 large Tomato (diced)
- 3 cloves Garlic (bawang putih, minced)
- 1 small Onion (bawang merah, thinly sliced)
- 2 stalks Spring onion (daun bawang, sliced) - pilihan
- 1 small Red chili (cili merah, sliced (optional, for heat)) - pilihan
- 1 tablespoon Olive oil (or minyak jagung)
- 1/4 teaspoon White pepper powder (lada putih)
- 1/4 teaspoon Salt (garam)
Arahan
- 1
Crack the eggs into a bowl, season with salt and white pepper, and beat well until fluffy.
3 minutes
Beating the eggs thoroughly ensures a light, tender scramble.
- 2
Heat olive oil in a non-stick wok or large frying pan over medium heat. Add minced garlic and sliced onion, sautéing until fragrant and translucent.
4 minutes
Use gentle heat to avoid burning garlic, which can turn bitter.
- 3
Add diced tomato and optional red chili. Stir-fry until tomatoes soften and release their juices.
3 minutes
Sauté tomatoes just until soft for a juicy texture.
- 4
Toss in chopped spinach. Stir-fry until just wilted and still bright green.
2 minutes
Do not overcook spinach to retain nutrients and color.
Kenapa hidangan ini sihat
This dish is a healthy choice as it combines lean protein, fiber, and micronutrients in a single pan. The use of minimal oil and fresh, locally-sourced produce means it’s low in calories and free from processed ingredients. Ideal for calorie-conscious individuals, it helps support weight management, heart health, and sustained energy throughout the day.
This Egg and Spinach Scramble with Garlic and Tomato is packed with quality protein from eggs, dietary fiber and iron from bayam, and antioxidants from tomato and garlic. It’s low in saturated fat thanks to the use of olive oil, and contains vitamin C, vitamin A, folate, and potassium. The blend of fresh vegetables helps support immune function and digestive health, making it a nutrient-dense meal choice suitable for a balanced Malaysian diet.
Petua
- 💡Tip 1: Use fresh bayam for maximum nutrients and flavor.
- 💡Tip 2: For extra aroma, sauté a stalk of finely sliced serai (lemongrass) with the garlic.
- 💡Tip 3: Garnish with daun bawang or a little chopped coriander for a Malaysian touch.
Penyimpanan & hidangan
Store leftovers in an airtight container in the fridge for up to 2 days. Reheat gently in a pan over low heat to retain moisture. Not suitable for freezing.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 190.0 kcal |
