Egg Stir Fry with Spinach and Tomato
Makan Tengah Hari • Malaysia
How to Make Egg Stir Fry with Spinach and Tomato (Traditional & Healthy Version)
Egg Stir Fry with Spinach and Tomato, known locally as 'Telur Goreng Sayur Bayam dan Tomato', is a beloved vegetarian dish in Malaysia, especially within the South Indian communities of Penang and Klang Valley. This vibrant stir-fry combines the nutritional bounty of bayam (Malaysian spinach), juicy tomatoes, and protein-rich eggs, seasoned with aromatic local ingredients like bawang merah (shallots), bawang putih (garlic), and hints of kunyit (turmeric). The result is a colorful, satisfying meal that celebrates Malaysia’s multicultural heritage. This dish is a popular choice for lunch in South Indian Malaysian households, reflecting the region’s love for simple, wholesome, and quick-to-cook recipes. With its balanced flavors and light texture, Egg Stir Fry with Spinach and Tomato is often enjoyed with steamed nasi (rice) or as a nutritious standalone meal. Its popularity lies in its versatility, health benefits, and the way it brings together fresh, local produce in a single pan, making it perfect for busy urban lifestyles or family meals. Thanks to its low-calorie, high-nutrient profile, this recipe fits perfectly into a health-conscious Malaysian diet. The combination of eggs and spinach offers ample protein and iron, while tomatoes contribute a refreshing tang and a boost of vitamin C. With minimal oil and no santan (coconut milk), this version is especially suitable for those tracking their calories or seeking a lighter lunch option.
Bahan-bahan(untuk 1 medium bowl (approx. 250g) per serving)
- 3 large Eggs (Telur ayam)
- 2 cups Spinach (Bayam, washed and roughly chopped)
- 1 large Tomato (Diced)
- 2 Shallots (Bawang merah, thinly sliced)
- 2 cloves Garlic (Bawang putih, minced)
- 1 Red chili (Cili merah, thinly sliced (optional for heat)) - pilihan
- 1/4 teaspoon Turmeric powder (Serbuk kunyit)
- 1/4 teaspoon Black pepper (Lada hitam, freshly ground)
- 1/2 teaspoon Salt (Garam)
- 1 tablespoon Cooking oil (Preferably canola or sunflower oil)
- 1 stalk Lemongrass (Serai, bruised (optional for aroma)) - pilihan
Arahan
- 1
Prepare all ingredients. Wash and roughly chop the bayam (spinach), dice the tomato, slice the shallots and red chili, and mince the garlic. If using serai (lemongrass), bruise the stalk.
5 minutes
Prep ingredients ahead to speed up cooking and retain freshness.
- 2
Crack eggs into a bowl. Add turmeric powder, black pepper, and half the salt. Beat with a fork until well combined.
3 minutes
Beating eggs thoroughly ensures a fluffy texture.
- 3
Heat oil in a non-stick wok or kuali over medium heat. Add sliced shallots and garlic. Sauté until fragrant and lightly golden.
3 minutes
Do not rush this step; gentle sautéing releases the natural sweetness.
- 4
Add red chili and serai if using. Sauté for another minute to infuse aroma.
1 minute
Remove the serai before serving for best texture.
Kenapa hidangan ini sihat
This dish is a healthy choice because it uses fresh local vegetables, lean protein, and very little oil. It is naturally low in calories and carbohydrates, making it ideal for weight management and blood sugar control. The inclusion of turmeric and garlic boosts its antioxidant and anti-inflammatory benefits, while the high fiber content aids digestion and satiety. This makes it perfect for anyone seeking a nutrient-dense, wholesome Malaysian meal.
This Egg Stir Fry with Spinach and Tomato is high in protein from eggs, rich in iron and vitamin K from bayam, and packed with vitamin C and antioxidants from tomatoes. The dish is low in saturated fat and contains healthy unsaturated fats from the minimal oil used. Garlic and turmeric add anti-inflammatory and immune-boosting properties. Each serving offers a balanced macronutrient profile, supporting muscle maintenance, energy, and overall wellness.
Petua
- 💡Tip 1: Always use fresh bayam for best color and flavor.
- 💡Tip 2: Beating the eggs with turmeric enhances both color and nutritional value.
- 💡Tip 3: For extra aroma, briefly sauté a pandan leaf with the shallots, then remove before adding vegetables.
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 the texture of eggs and spinach may change.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 200.0 kcal |
