Egg Masala
Makan Tengah Hari • Malaysia
How to Make Egg Masala (Traditional & Healthy Version)
Egg Masala is a beloved vegetarian dish in Malaysia, especially among the North Indian community. It’s a vibrant, flavorful meal that brings together hard-boiled eggs and a rich, aromatic masala sauce made from local ingredients like lemongrass, fresh tomatoes, and santan (coconut milk). The use of spices such as cumin, coriander, and turmeric reflects Malaysia's multicultural heritage, blending Indian culinary traditions with Malay flavors. Egg Masala is enjoyed as a nutritious, protein-packed lunch and is often accompanied by steamed rice or chapati. This healthy Egg Masala recipe is designed for calorie-conscious Malaysians, using minimal oil and local produce to maximize nutrients. By incorporating pandan leaves and lemongrass, the dish takes on a uniquely Malaysian aroma, making it both authentic and delicious. With its creamy, mildly spicy sauce and wholesome eggs, Egg Masala is perfect for those seeking a satisfying vegetarian meal that aligns with Malaysian dietary preferences. Whether served during family gatherings or festive occasions like Deepavali, Egg Masala represents the unity of Malaysia’s diverse food culture.
Bahan-bahan(untuk 1 portion with 2 eggs and masala gravy, suitable for lunch)
- 4 Eggs (Hard-boiled)
- 2 medium Tomatoes (Fresh)
- 1 large Onion (Diced)
- 3 cloves Garlic (Minced)
- 1 inch Ginger (Minced)
- 1 stalk Lemongrass (Crushed)
- 1 Pandan leaf (Tied in knot) - pilihan
- 1/2 cup Santan (coconut milk) (Light)
- 1 tsp Cumin powder
- 1 tsp Coriander powder
- 1/2 tsp Turmeric powder
- 1/2 tsp Chili powder (Adjust to taste)
- 1/2 tsp Salt
- 1 tbsp Cooking oil (Can use sunflower or canola)
- 2 tbsp Fresh coriander leaves (Chopped) - pilihan
Arahan
- 1
Hard-boil the eggs, peel, and set aside.
7 minutes
Cool eggs in cold water for easy peeling.
- 2
Heat oil in a pan. Add onion, garlic, ginger, and lemongrass. Sauté until fragrant.
5 minutes
Stir continuously to avoid burning the aromatics.
- 3
Add tomatoes and cook until soft. Mash to form a thick sauce.
5 minutes
Use ripe tomatoes for a richer flavor.
- 4
Stir in cumin, coriander, turmeric, chili powder, and salt. Mix well and cook for 2 minutes.
2 minutes
Adjust chili powder for desired spiciness.
Kenapa hidangan ini sihat
This Egg Masala recipe uses minimal oil, light santan, and fresh vegetables, lowering its calorie and fat content while keeping it flavorful. Eggs offer high-quality protein for muscle repair and satiety. The blend of spices and local herbs supports metabolism and digestion. It’s a wholesome, balanced meal ideal for weight management, diabetic diets, and vegetarian lifestyles.
Egg Masala is rich in protein and healthy fats, mainly from eggs and light santan. The use of aromatic spices like cumin, turmeric, and coriander adds antioxidants and anti-inflammatory properties. Lemongrass and pandan provide additional micronutrients, while tomatoes and onions contribute fiber, vitamins A and C, and potassium. This vegetarian dish is low in saturated fat and free from refined carbs, making it suitable for most diets.
Petua
- 💡Tip 1: Score eggs lightly before adding to masala for better flavor absorption.
- 💡Tip 2: Use ripe, juicy tomatoes for richer gravy.
- 💡Tip 3: Add light santan instead of full-fat coconut milk to reduce calories.
Penyimpanan & hidangan
Store leftovers in an airtight container in the fridge for up to 2 days. Reheat gently on the stove or microwave. Best consumed fresh for optimal taste.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 200.0 kcal |
