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Egg Benjo Sandwich
Makan Tengah Hari • Malaysia
How to Make Egg Benjo Sandwich (Traditional & Healthy Version)
Egg Benjo Sandwich is a beloved Malaysian street food originating from the vibrant night markets of Johor Bahru, where multicultural influences come together to create unique flavors. This vegetarian sandwich features a fluffy omelette paired with tangy, spicy condiments, all tucked inside a soft burger bun or roti, making it perfect for lunch or a quick snack. Malaysians often enjoy Egg Benjo Sandwich as a satisfying meal after a day’s work, while its simplicity and rich flavors appeal to all ages. The name 'Benjo' is thought to have been inspired by local slang, reflecting the playful spirit of Malaysian street food culture. The sandwich is typically prepared with local ingredients like telur (egg), cili (chili), and tomato, showcasing the Malay, Indian, and Chinese culinary traditions. Its taste is a harmonious blend of creamy, savory, and spicy notes, making it an irresistible treat. Egg Benjo Sandwich is a great choice for calorie-conscious eaters, as it can be easily adapted to healthier versions using whole grain buns, minimal oil, and fresh vegetables, fitting perfectly within Malaysia’s health-focused food movement.
Bahan-bahan(untuk 1 sandwich per person)
- 2 large Eggs (Telur)
- 2 Burger buns (Soft local buns)
- 1 medium Tomato (Diced)
- 1/2 Red onion (Sliced thin)
- 2 tbsp Fresh coriander (Daun ketumbar, chopped)
- 1 Green chili (Cili hijau, finely sliced)
- 2 leaves Lettuce (Local crisp lettuce) - pilihan
- 2 tsp Low-fat margarine (For toasting buns)
- 1/4 tsp Salt (To taste)
- 1/4 tsp Black pepper (To taste)
Arahan
- 1
Slice red onion, tomato, green chili, and coriander. Wash and dry lettuce leaves.
5 minutes
Use a sharp knife for even slices.
- 2
Crack eggs into a bowl, add salt, pepper, and half the coriander. Whisk until fluffy.
3 minutes
Whisk vigorously for a light omelette.
- 3
Heat a non-stick pan and lightly grease with 1 tsp margarine. Pour in egg mixture and cook until set.
5 minutes
Cook on low heat to prevent burning.
- 4
Remove omelette and cut in half. Toast buns with remaining margarine until golden.
3 minutes
Toast buns only until lightly crisp for soft texture.
Kenapa hidangan ini sihat
This dish is a healthy choice because it combines lean protein from eggs, fiber-rich vegetables, and minimally processed bread. The use of fresh local ingredients means fewer preservatives and more natural nutrients. By opting for less oil and whole grain buns, you can reduce calories and support heart health. Egg Benjo Sandwich fits well into a balanced Malaysian vegetarian diet, perfect for calorie-conscious eaters.
Egg Benjo Sandwich provides a good balance of protein, healthy fats, and complex carbohydrates. Eggs are rich in high-quality protein and essential vitamins like B12, D, and choline, while vegetables add fiber, antioxidants, and minerals. Using low-fat margarine and whole grain buns reduces saturated fat and increases dietary fiber. The addition of coriander and chili boosts vitamin C and aids digestion, making this sandwich a nutritious lunch option.
Petua
- 💡Tip 1: For extra flavor, lightly brush buns with garlic-infused oil before toasting.
- 💡Tip 2: Add a sprinkle of daun bawang (spring onion) for extra aroma.
- 💡Tip 3: Use local burger buns for authentic texture and taste.
Penyimpanan & hidangan
Store assembled sandwiches in an airtight container in the fridge for up to 1 day. Reheat in a toaster or pan for best texture. Omelette can be made ahead and refrigerated separately.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 350.0 kcal |
