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.
Ingredients
- 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)
- 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)
Step-by-step instructions
Step 1 · Prepare all vegetables: wash bayam
Prepare all vegetables: wash bayam, slice onion, dice tomato, mince garlic, and slice cili merah. If using daun pandan, tie into a knot.
Step 2 · Beat eggs lightly in a bowl with salt and black pepper until well c...
Beat eggs lightly in a bowl with salt and black pepper until well combined.
Step 3 · Heat minyak masak in a non-stick wok or pan over medium heat
Heat minyak masak in a non-stick wok or pan over medium heat. Add bawang putih and bawang besar; sauté until fragrant and translucent.
Step 4 · Add diced tomato and cili merah
Add diced tomato and cili merah. Cook until tomatoes soften and release juices.
Step 5 · Add bayam and pandan leaf (if using)
Add bayam and pandan leaf (if using), stir-fry until spinach wilts but remains bright green.
Step 6 · Push vegetables to the side and pour in beaten eggs
Push vegetables to the side and pour in beaten eggs. Allow eggs to set slightly, then gently scramble and combine with vegetables.
Step 7 · Taste and adjust seasoning
Taste and adjust seasoning. Remove daun pandan before serving. Serve hot with steamed rice or as a standalone lunch.
Why this recipe is healthy
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.
A note on tradition
Egg Stir-Fry with Spinach, Tomato and Onion is commonly cooked in Malaysian homes, particularly in urban areas like Kuala Lumpur and Penang. It symbolizes the Malaysian multicultural approach to food, where Malay, Chinese, and Indian families share similar simple stir-fry techniques. The dish is often enjoyed during weekday lunches and is favored for its ease and adaptability. It is not associated with any particular festival but is a staple for quick, nutritious meals.