Egg Bhurji with Spinach and Tomato
Makan Tengah Hari • Malaysia
How to Make Egg Bhurji with Spinach and Tomato (Traditional & Healthy Version)
Egg Bhurji with Spinach and Tomato is a beloved vegetarian lunch dish, inspired by North Indian cuisine but widely enjoyed across Malaysia, especially in households that cherish multicultural flavors. In Malaysia’s vibrant food scene, this dish is often prepared with local touches, incorporating aromatic ingredients like daun bawang (spring onions) and cili padi (bird’s eye chilies) for an added kick. The combination of fluffy eggs, fresh spinach, and juicy tomatoes delivers a satisfying and nutritious meal that reflects Malaysia’s love for hearty, plant-forward fare. Malaysians appreciate Egg Bhurji as a quick, wholesome option for lunch, especially when seeking lighter, protein-rich meals without compromising on taste. The inclusion of spinach (bayam) and tomato not only enhances the color and flavor but also boosts the nutritional value. Cooked with minimal minyak (oil), and seasoned with local spices, this dish is both aromatic and healthy — perfect for those tracking calories or aiming for a balanced diet. Its versatility makes it a popular choice in both urban and rural kitchens, suitable for busy weekdays or relaxed weekends.
Bahan-bahan(untuk 1 medium plate (about 200g) per serving)
- 4 large Eggs (Telur)
- 2 cups, chopped Spinach (Bayam)
- 2 medium, diced Tomato (Tomato Merah)
- 1 medium, finely chopped Red onion (Bawang merah)
- 1, sliced Green chili (Cili hijau) - pilihan
- 1, sliced Bird’s eye chili (Cili padi) - pilihan
- 2 cloves, minced Garlic (Bawang putih)
- 1-inch piece, grated Ginger (Halia)
- 1/4 tsp Turmeric powder (Serbuk kunyit)
- 1/2 tsp Coriander powder (Serbuk ketumbar)
- 1/2 tsp Salt (Garam)
- 1/4 tsp Black pepper (Lada hitam)
- 1 tbsp Cooking oil (Minyak masak (sunflower or canola))
- 2 stalks, sliced Spring onion (Daun bawang) - pilihan
Arahan
- 1
Prepare all ingredients: wash and chop spinach, dice tomatoes, slice onions and chilies, and mince garlic and ginger.
5 minutes
Use fresh bayam for best flavor and nutrition.
- 2
Heat oil in a non-stick pan over medium heat. Add onions, garlic, and ginger, sauté until fragrant and onions turn translucent.
3 minutes
Stir continuously to prevent burning and enhance aroma.
- 3
Add green chili, bird’s eye chili, turmeric powder, and coriander powder. Stir well to combine the spices.
2 minutes
Adjust chili amounts for desired spiciness.
- 4
Add chopped tomatoes and cook until they soften and release juices.
4 minutes
Press tomatoes gently to speed up cooking.
Kenapa hidangan ini sihat
This recipe is a healthy choice because it emphasizes plant-based ingredients, lean protein, and heart-healthy fats. By using fresh vegetables and minimal minyak, it supports weight management and metabolic health. The absence of processed ingredients and the inclusion of nutrient-dense bayam and tomatoes make it suitable for calorie-conscious eaters and those seeking a balanced vegetarian diet.
Egg Bhurji with Spinach and Tomato is rich in high-quality protein from eggs, while spinach provides iron, vitamin K, and dietary fiber. Tomatoes add vitamin C and antioxidants, supporting immune health. Minimal oil keeps the fat content moderate, and local spices contribute anti-inflammatory properties. This dish is naturally low in carbohydrates and contains essential vitamins and minerals vital for energy and overall wellness.
Petua
- 💡Tip 1: Use free-range eggs for richer flavor and better nutrition.
- 💡Tip 2: Add a dash of limau nipis juice before serving for extra zest.
- 💡Tip 3: For added fiber, toss in some chopped daun ketumbar (coriander leaves).
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove or microwave before serving. Avoid freezing as eggs may become rubbery.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 220.0 kcal |
