How to Make Egg Scramble with Spinach and Tomato (Traditional & Healthy Version)
Egg Scramble with Spinach and Tomato is a vibrant, protein-rich dish that draws inspiration from Malaysia’s multicultural cuisine. This dish is a modern take on the classic 'telur dadar' (Malaysian omelette), enhanced with luscious bayam (spinach) and juicy tomatoes, making it a perfect choice for those seeking a wholesome and flavourful lunch. The addition of local aromatics like bawang putih (garlic) and daun bawang (spring onions) brings out the signature Malaysian taste, while a touch of fresh cili merah (red chilli) adds a gentle heat that Malaysians love. In many Malaysian households, eggs are a staple ingredient, often featured in everyday meals from breakfast to dinner. The combination of spinach and tomato not only provides a beautiful burst of colour but also offers a nutrient-dense meal that fits seamlessly into a health-conscious lifestyle. This recipe celebrates Malaysia’s fresh produce, making it a favourite among vegetarians and anyone looking for a quick, nutritious, and satisfying meal. The dish is light, easy to digest, and packed with local flavours, making it an appealing choice for busy Malaysians who prioritize both taste and health.
Ingredients
- 4 large Eggs (telur ayam)
- 2 cups Spinach (bayam, roughly chopped)
- 1 large Tomato (diced)
- 1/2 medium Onion (bawang besar, thinly sliced)
- 2 cloves Garlic (bawang putih, minced)
- 1 small Red Chilli (cili merah, finely sliced)
- 1 stalk Spring Onion (daun bawang, chopped)
- 2 tablespoons Low-fat Milk (susu rendah lemak)
- 1 tablespoon Olive Oil (or minyak jagung)
- To taste Salt & Pepper (garam & lada sulah)
Step-by-step instructions
Step 1 · Crack the eggs into a bowl
Crack the eggs into a bowl. Add low-fat milk, salt, and pepper. Whisk until smooth and slightly frothy.
Step 2 · Heat olive oil in a non-stick pan over medium heat
Heat olive oil in a non-stick pan over medium heat. Add sliced onions and sauté until translucent.
Step 3 · Add minced garlic and red chilli (if using)
Add minced garlic and red chilli (if using). Sauté for another minute until fragrant.
Step 4 · Add chopped tomatoes and cook until they soften and release their j...
Add chopped tomatoes and cook until they soften and release their juices.
Step 5 · Stir in the chopped spinach
Stir in the chopped spinach. Cook until wilted and vibrant green.
Step 6 · Pour in the beaten eggs evenly over the vegetable mixture
Pour in the beaten eggs evenly over the vegetable mixture. Let sit for 20 seconds, then gently stir, scraping the cooked eggs from the pan’s edges toward the centre.
Step 7 · Continue gently folding until eggs are just set but still moist
Continue gently folding until eggs are just set but still moist. Remove from heat immediately.
Step 8 · Garnish with chopped spring onion
Garnish with chopped spring onion. Serve warm with wholegrain bread or brown rice, if desired.
Why this recipe is healthy
Egg Scramble with Spinach and Tomato is an ideal choice for those seeking a healthy Malaysian lunch. It’s low in saturated fat, high in protein, and loaded with antioxidants and micronutrients from fresh vegetables. This recipe supports weight management, helps maintain energy levels, and fits into diabetic and heart-healthy diets thanks to its balanced macros and use of wholesome, minimally processed ingredients.
A note on tradition
Egg-based dishes like this are popular across Malaysia, especially for quick lunches or light dinners. 'Telur dadar' and vegetable scrambles are commonly found in Malay, Chinese, and Indian Malaysian households. Incorporating fresh local greens and tomatoes reflects the Malaysian emphasis on using seasonal ingredients. This dish is a go-to staple for busy families and students, especially during the fasting month of Ramadan for sahur (pre-dawn meal).