Spanish Egg Tortilla
Makan Tengah Hari • Malaysia
How to Make Spanish Egg Tortilla (Traditional & Healthy Version)
Spanish Egg Tortilla, or Tortilla Española, is a beloved classic that has found its way into Malaysia’s rich multicultural culinary scene. While its origins are Spanish, this simple yet satisfying vegetarian omelette is loved by Malaysians for its comforting flavors and versatility. Traditionally made with eggs, potatoes, and onions, it is easily adapted with local Malaysian produce—think sweet onions, fresh herbs like daun sup, and even a touch of pandan for aroma. The Spanish Egg Tortilla is a great lunch option for health-conscious Malaysians, as it is rich in protein, uses minimal oil, and can be enjoyed on its own or as part of a larger meal. It’s a familiar sight at potlucks, picnics, or enjoyed as a hearty lunch at home, especially among those who appreciate simple, honest flavors. With Malaysia’s access to fresh kampung eggs and vibrant local vegetables, this dish fits seamlessly into our multicultural food tapestry. Tortilla telur ini (egg tortilla) is easily customizable, making it a wonderful canvas for local ingredients like daun bawang (spring onions) or even a sprinkle of cili padi for a spicy kick. It’s a wholesome choice that nourishes, delights, and connects Malaysia’s diverse communities through food.
Bahan-bahan(untuk Half of a 20cm tortilla (approx. 200g per serving))
- 4 large Eggs (preferably kampung eggs)
- 2 medium (about 300g) Potatoes (peeled and thinly sliced)
- 1 medium Yellow onion (bawang besar, thinly sliced)
- 2 tbsp Olive oil (minyak zaitun, can substitute with sunflower oil)
- 1/2 tsp Salt (garam)
- 1/4 tsp Black pepper (lada hitam, freshly ground)
- 1 tbsp Daun sup (finely chopped, optional garnish) - pilihan
- 1 stalk Spring onions (daun bawang, sliced) - pilihan
- 1 small knot Pandan leaf (for gentle fragrance, optional) - pilihan
- 1 small Red chili (cili merah, sliced, optional for heat) - pilihan
Arahan
- 1
Peel and thinly slice the potatoes. Slice the onion (bawang besar) thinly. Prepare optional garnishes like daun sup and spring onions.
5 minutes
Keep potato slices uniform for even cooking.
- 2
Heat 1 tbsp olive oil (minyak zaitun) in a non-stick skillet over medium heat. Add the potatoes and pandan leaf (if using). Gently sauté for 5 minutes, stirring often, until potatoes start to soften.
5 minutes
Cover with a lid to speed up cooking and infuse aroma.
- 3
Add the sliced onions to the pan and cook with potatoes for another 5 minutes until both are tender and lightly golden. Remove pandan leaf and discard.
5 minutes
Do not brown the onions too much for a sweeter flavor.
- 4
While the vegetables cook, whisk eggs in a large bowl with salt and black pepper. Add in half of the daun sup and spring onions if using.
2 minutes
Whisk until eggs are slightly frothy for fluffier texture.
Kenapa hidangan ini sihat
This dish is a healthy choice as it uses minimal oil, is naturally vegetarian, and is high in protein, which helps keep you satiated. The inclusion of fresh vegetables and herbs increases its nutrient density without adding excess calories. It’s suitable for balanced diets, weight management, and offers a delicious way to include more plant-based meals in your week. The simple ingredients allow you to control sodium and fat, fitting perfectly into a health-conscious Malaysian lifestyle.
This Spanish Egg Tortilla is packed with high-quality protein from eggs, complex carbohydrates from potatoes, and dietary fiber from onions and spring onions. Eggs offer essential vitamins such as B12, D, and minerals like selenium. Potatoes provide potassium and vitamin C, supporting muscle and immune health. The use of olive oil (minyak zaitun) adds healthy monounsaturated fats that are heart-friendly and help absorb fat-soluble vitamins. Low in added fat and free of processed ingredients, this dish is nourishing and wholesome.
Petua
- 💡Tip 1: Use a non-stick skillet for easy flipping and minimal oil.
- 💡Tip 2: Let the cooked tortilla rest before slicing for clean edges.
- 💡Tip 3: Add a pandan knot while sautéing for subtle local aroma.
Penyimpanan & hidangan
Store leftover tortilla in an airtight container in the fridge for up to 2 days. Serve chilled or gently reheat in a non-stick pan. Not suitable for freezing as texture may change.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 210.0 kcal |
