Stir-Fried Egg with Spinach and Onion
Makan Tengah Hari • Malaysia
How to Make Stir-Fried Egg with Spinach and Onion (Traditional & Healthy Version)
Stir-Fried Egg with Spinach and Onion, known locally as 'Telur Tumis Bayam dan Bawang,' is a beloved vegetarian dish found in many Malaysian homes and local eateries. This simple yet flavorful meal marries fresh bayam (spinach), bawang besar (onion), and farm-fresh eggs, all commonly available in Malaysia’s wet markets. The combination reflects the multicultural tapestry of Malaysian cuisine, where Chinese stir-frying techniques blend seamlessly with Malay culinary traditions. The dish offers a light, satisfying option perfect for lunch, especially for those seeking a healthy, protein-rich meal. Its gentle seasoning allows the natural sweetness of onions and earthy notes of spinach to shine, complemented by the soft, fluffy texture of eggs. Variations of this dish are often enjoyed by families across Peninsular Malaysia, from bustling city kitchens in Kuala Lumpur to serene kampung homes, making it a true staple of everyday Malaysian cooking. It's easy to prepare, quick to cook, and a great way to add more greens to your daily meals while celebrating local produce and flavors.
Bahan-bahan(untuk 1 medium plate with rice or on its own)
- 3 large Eggs (Telur ayam)
- 2 cups, loosely packed Spinach (Bayam, washed and chopped)
- 1 medium Yellow onion (Bawang besar, thinly sliced)
- 2 cloves Garlic (Cincang halus (finely minced))
- 1 small Red chili (Cili merah, sliced (optional for heat)) - pilihan
- 1 tablespoon Light soy sauce (Kicap cair)
- 1/4 teaspoon White pepper (Lada putih)
- 1/4 teaspoon Salt (Secukup rasa)
- 1 tablespoon Cooking oil (Minyak masak (preferably canola or sunflower oil))
- 1 stalk Spring onion (Daun bawang, chopped for garnish) - pilihan
Arahan
- 1
Crack the eggs into a bowl. Add a pinch of salt and white pepper, then beat until well combined.
3 minutes
Use a fork for fluffier eggs.
- 2
Heat oil in a non-stick wok or large frying pan over medium heat. Sauté the garlic and onions until fragrant and translucent, about 3-4 minutes.
4 minutes
Avoid high heat to prevent burning the garlic.
- 3
Add sliced red chili (if using) and stir briefly. Then add the chopped spinach. Stir-fry until spinach is wilted but still vibrant green, about 3-5 minutes.
5 minutes
Do not overcook the spinach to retain nutrients and color.
- 4
Push the vegetables to one side of the wok. Pour the beaten eggs into the empty space and let them set for 30 seconds.
1 minute
Letting the eggs set creates a nice texture.
Kenapa hidangan ini sihat
Stir-Fried Egg with Spinach and Onion is a healthy choice because it combines nutrient-dense vegetables and lean protein without excessive oil or artificial seasonings. Spinach is packed with antioxidants and fiber, promoting digestive health and energy. Eggs provide essential amino acids, making this meal satisfying and sustaining. Its simplicity ensures you enjoy clean flavors and wholesome nutrition, supporting weight management and balanced eating.
This dish is low in calories and saturated fat while providing a balanced mix of high-quality protein from eggs and essential vitamins from spinach, such as vitamin A, vitamin C, folate, and iron. Onions and garlic support heart health and immunity. The minimal use of oil and absence of processed ingredients make it suitable for most diets. With a moderate amount of healthy fats, it fuels the body while keeping cholesterol in check. The dish is naturally gluten-free and can be adapted for low sodium diets.
Petua
- 💡Tip 1: Use freshly harvested bayam for the best flavor and texture.
- 💡Tip 2: Beat eggs well for a fluffier scramble.
- 💡Tip 3: For extra aroma, add a dash of sesame oil before serving.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a non-stick pan over low heat to avoid overcooking the eggs.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 160.0 kcal |
