Egg and Tofu Stir Fry
Makan Tengah Hari • Malaysia
How to Make Egg and Tofu Stir Fry (Traditional & Healthy Version)
Egg and Tofu Stir Fry, known locally as "Telur dan Tauhu Goreng," is a staple in Malaysian vegetarian cuisine. This dish beautifully blends the multicultural influences of Malaysia, combining Chinese-inspired tofu with Malay and Indian-style aromatic stir-fried vegetables. It's a nourishing meal, often enjoyed at lunch as a quick, protein-packed option for busy Malaysians. The soft texture of tauhu (tofu) pairs perfectly with fluffy telur (eggs), while the addition of fresh local produce like daun bawang (spring onions), cili merah (red chili), and bawang putih (garlic) delivers a punch of Malaysian flavor. Malaysians love this stir fry for its versatility and healthiness, making it a favorite among those seeking meatless options without compromising taste. The use of minimal oil, fresh herbs like daun ketumbar (cilantro), and a touch of kicap cair (light soy sauce) ensures a lighter, more nutritious meal. Egg and Tofu Stir Fry is a reflection of Malaysia’s multicultural culinary heritage, where simple ingredients become delicious, wholesome food suitable for all backgrounds. This healthy recipe is ideal for calorie-conscious individuals and vegetarians, featuring easily accessible local ingredients. With its balance of protein, vitamins, and minerals, Egg and Tofu Stir Fry is a satisfying and energizing lunch that fits perfectly into a Malaysian healthy eating plan.
Bahan-bahan(untuk 1 medium plate (approx. 250g cooked))
- 200g Tauhu (firm tofu) (cubed)
- 3 large Telur (egg) (beaten)
- 2 cloves Bawang putih (garlic) (minced)
- 2 Bawang merah (shallots) (thinly sliced)
- 1 Cili merah (red chili) (sliced thin)
- 2 stalks Daun bawang (spring onions) (chopped)
- 2 tbsp Daun ketumbar (cilantro) (chopped)
- 1 tbsp Kicap cair (light soy sauce) (Malaysian style)
- 1/4 tsp Lada hitam (black pepper) (freshly ground)
- 1 tbsp Minyak masak (cooking oil) (preferably canola or sunflower)
- 1/4 tsp Serbuk kunyit (turmeric powder) (optional for color) - pilihan
Arahan
- 1
Press tofu gently to remove excess moisture, then cube into bite-sized pieces.
5 minutes
Dry tofu for a crispier texture when stir-fried.
- 2
Heat minyak masak in a non-stick wok over medium heat. Add bawang putih and bawang merah; sauté until fragrant and golden.
3 minutes
Do not burn garlic for optimal aroma.
- 3
Add cubed tauhu and cook until lightly browned on all sides.
5 minutes
Avoid overcrowding the pan to ensure even browning.
- 4
Push tofu to one side. Pour beaten telur into the wok and scramble gently, mixing with tofu.
3 minutes
Keep eggs fluffy by stirring softly.
Kenapa hidangan ini sihat
This stir fry is a healthy choice because it combines low-calorie tofu and nutrient-dense eggs for a balanced meal. The dish is stir-fried with very little oil and packed with antioxidants from vegetables and herbs. It offers a filling, protein-rich lunch that supports muscle health, keeps you energized, and fits well into weight loss or diabetic meal plans. Simple seasonings ensure sodium remains in check.
Egg and Tofu Stir Fry is rich in high-quality plant and animal proteins, thanks to tauhu and telur. Tofu provides essential amino acids, calcium, and iron, while eggs deliver vitamins A, D, E, and B12. Garlic and shallots offer antioxidants and anti-inflammatory compounds. Using minimal oil and fresh herbs keeps the calories low and adds fiber, vitamins, and minerals. This dish is naturally gluten-free (if soy sauce is certified), dairy-free, and suitable for vegetarians.
Petua
- 💡Tip 1: Use firm tofu for best texture; soft tofu will break apart.
- 💡Tip 2: Add lemongrass or pandan for extra local aroma.
- 💡Tip 3: For richer flavor, drizzle a few drops of sesame oil before serving.
Penyimpanan & hidangan
Store leftovers in an airtight container in the fridge for up to 2 days. Reheat gently in a pan or microwave, adding a splash of water to keep it moist.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 180.0 kcal |
