Egg Stir-Fry with Spinach, Tomato and Onion
Makan Tengah Hari • Malaysia
How to Make Egg Stir-Fry with Spinach, Tomato and Onion (Traditional & Healthy Version)
Egg Stir-Fry with Spinach, Tomato and Onion is a beloved Malaysian vegetarian dish, blending the multicultural flavors of Malaysia into a wholesome, quick lunch. In Malaysia, telur goreng sayur is a popular home-cooked meal, enjoyed for its simplicity and nutritious ingredients. This stir-fry highlights local produce like bayam (spinach), bawang (onion), and tomato, bringing freshness and vibrant colors to the plate. The dish is often seasoned with garlic (bawang putih) and a hint of cili merah, adding aromatic depth and a mild kick suitable for all palates. Malaysian cuisine is synonymous with diversity, drawing inspiration from Malay, Chinese, and Indian culinary traditions, making this stir-fry a comfort food across households. It is commonly prepared during lunch or as a quick dinner, especially when fresh vegetables are abundant. The use of eggs (telur) delivers protein, while the vegetables provide fiber, vitamins, and minerals. With minimal oil and no santan or belacan, this recipe remains heart-healthy and vegetarian, perfect for calorie-conscious Malaysians. The light, savory taste and soft texture make it a favorite for both adults and children, reflecting Malaysia's love for simple yet flavor-packed meals.
Bahan-bahan(untuk 1 medium plate per person)
- 3 Eggs (telur)
- 2 cups Spinach (bayam) (fresh, washed and roughly chopped)
- 1 large Tomato (tomato) (diced)
- 1 medium Onion (bawang besar) (sliced thin)
- 2 cloves Garlic (bawang putih) (minced)
- 1 Red chili (cili merah) (sliced, optional for mild heat) - pilihan
- 1 tablespoon Cooking oil (minyak masak) (preferably canola or sunflower)
- 1/2 teaspoon Salt
- 1/4 teaspoon Black pepper
- 1 Pandan leaf (daun pandan) (optional, for aroma) - pilihan
Arahan
- 1
Prepare all vegetables: wash bayam, slice onion, dice tomato, mince garlic, and slice cili merah. If using daun pandan, tie into a knot.
5 minutes
Cut vegetables uniformly for even cooking and attractive presentation.
- 2
Beat eggs lightly in a bowl with salt and black pepper until well combined.
2 minutes
Do not over-beat; just mix until yolks and whites are blended.
- 3
Heat minyak masak in a non-stick wok or pan over medium heat. Add bawang putih and bawang besar; sauté until fragrant and translucent.
4 minutes
Avoid high heat to prevent burning the garlic and onion.
- 4
Add diced tomato and cili merah. Cook until tomatoes soften and release juices.
3 minutes
Stir occasionally to prevent sticking and ensure even cooking.
Kenapa hidangan ini sihat
This stir-fry is a healthy choice because it combines nutrient-dense vegetables with lean protein, using minimal oil and avoiding heavy sauces. The use of fresh local produce ensures a good supply of vitamins and minerals, while the absence of santan and belacan keeps the calorie count low. The recipe is suitable for weight management, supports cardiovascular health, and is diabetes-friendly due to low glycemic ingredients. It is ideal for lunch, providing lasting energy without heaviness.
This Egg Stir-Fry with Spinach, Tomato and Onion is high in protein from eggs and rich in antioxidants, vitamins A, C, and K from bayam and tomato. Onions and garlic offer anti-inflammatory properties and aid digestion. The dish is low in saturated fat, especially when using heart-friendly minyak masak. It contains dietary fiber, essential minerals like potassium and iron, and healthy fats, making it a balanced meal for vegetarians and health-conscious individuals.
Petua
- 💡Tip 1: Use fresh bayam for the best texture and flavor.
- 💡Tip 2: Add pandan leaf for a uniquely Malaysian aroma.
- 💡Tip 3: Serve immediately to preserve the fluffy eggs and vibrant vegetables.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove or microwave, adding a splash of water to maintain moisture.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 185.0 kcal |
