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.
Ingredients
- 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)
Step-by-step instructions
Step 1 · Press tofu gently to remove excess moisture
Press tofu gently to remove excess moisture, then cube into bite-sized pieces.
Step 2 · Heat minyak masak in a non-stick wok over medium heat
Heat minyak masak in a non-stick wok over medium heat. Add bawang putih and bawang merah; sauté until fragrant and golden.
Step 3 · Add cubed tauhu and cook until lightly browned on all sides
Add cubed tauhu and cook until lightly browned on all sides.
Step 4 · Push tofu to one side
Push tofu to one side. Pour beaten telur into the wok and scramble gently, mixing with tofu.
Step 5 · Add cili merah
Add cili merah, daun bawang, and daun ketumbar. Stir-fry for 2 minutes to combine flavors.
Step 6 · Season with kicap cair
Season with kicap cair, lada hitam, and serbuk kunyit if using. Toss everything until evenly coated.
Step 7 · Serve hot
Serve hot, garnished with extra cilantro and spring onions.
Why this recipe is healthy
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.
A note on tradition
Egg and Tofu Stir Fry is popular in urban areas like Kuala Lumpur, Penang, and Johor, where multicultural communities have embraced vegetarian fare. It’s often prepared at home for lunch or as a side dish during festive gatherings, reflecting Malaysia’s inclusive food culture. The use of tauhu and telur bridges Chinese and Malay culinary traditions, making it a favorite for both everyday and special occasions.