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Tauhu Telur
Makan Tengah Hari • Malaysia
How to Make Tauhu Telur (Traditional & Healthy Version)
Tauhu Telur is a beloved Malaysian dish that beautifully showcases the nation's multicultural cuisine. This vegetarian specialty features soft tofu (tauhu) and eggs (telur) whipped together and lightly fried until golden, then served with a generous medley of fresh vegetables and a tangy, nutty sauce. Its roots can be traced to the vibrant hawker centers of Malaysia, where influences from Malay, Chinese, and Indonesian cooking blend seamlessly. The dish is cherished for its delicate texture, rich flavor, and vibrant presentation, making it a staple at homes and gatherings. Enjoyed especially during lunch, Tauhu Telur is both satisfying and nourishing, offering a delightful contrast between the crispy tofu-egg exterior and tender interior. The accompanying sweet-spicy peanut sauce, often enhanced with local ingredients like cili padi and tamarind (asam jawa), adds a punch that excites the palate. This healthy version uses minimal oil and loads up on fresh, local vegetables such as cucumber, carrots, and bean sprouts, making it a guilt-free option for health-conscious Malaysians. Perfect for vegetarians, it also highlights the abundance of plant-based options in Malaysia’s culinary heritage.
Bahan-bahan(untuk 1 medium stack (tofu-egg block) with vegetable salad and sauce)
- 1 block (about 300g) Soft tofu (tauhu lembut) (Firm silken tofu for best texture)
- 3 large Eggs (Grade A)
- 1/2 medium Carrot (Julienned)
- 1/2 medium Cucumber (Julienned)
- 1 cup Bean sprouts (tauge) (Rinsed and trimmed)
- 2 stalks Chives (daun kucai) (Chopped)
- 1/4 cup Peanuts (Roasted, unsalted, ground)
- 1 tbsp Tamarind paste (asam jawa) (Mixed with 2 tbsp water)
- 1-2 Cili padi (bird's eye chilli) (Finely sliced, adjust to taste) - pilihan
- 1 tbsp Soy sauce (kicap masin) (Low sodium preferred)
- 1 tbsp Brown sugar (gula perang) (Or palm sugar (gula Melaka))
- 2 tbsp Cooking oil (Canola or sunflower oil)
- 1/4 tsp Salt
- 2 leaves Lettuce (Shredded) - pilihan
Arahan
- 1
Prepare the tofu by draining excess water and patting dry. Cut into small cubes or mash lightly for a softer texture.
3 minutes
Use a paper towel to remove as much moisture as possible for crispier results.
- 2
In a mixing bowl, beat the eggs with a pinch of salt. Gently fold in the tofu cubes to coat evenly.
2 minutes
Do not overmix to maintain tofu’s delicate texture.
- 3
Heat 1 tablespoon of oil in a non-stick pan over medium heat. Pour the tofu-egg mixture into a round mold or bowl, then invert into the pan to form a tall, round 'cake.' Fry until golden brown on all sides, about 8 minutes.
8 minutes
Use a spatula to gently turn the cake for even browning.
- 4
Remove the tauhu telur from the pan and let it drain on kitchen paper. Allow to cool slightly before slicing into wedges.
2 minutes
Letting it rest helps it hold its shape.
Kenapa hidangan ini sihat
This Tauhu Telur recipe is a healthy choice because it prioritizes whole, minimally processed ingredients. Tofu and eggs are nutrient-dense, supporting muscle growth and repair. The abundance of raw vegetables boosts antioxidant intake and supports gut health. Using roasted peanuts and natural sweeteners like brown sugar or gula Melaka maintains authentic flavor without excessive calories or refined sugar. It's perfect for those aiming for balanced nutrition without compromising on taste.
Tauhu Telur is naturally high in plant-based protein from tofu and eggs, delivering essential amino acids for muscle repair. The addition of fresh vegetables provides dietary fiber, vitamin A, vitamin C, and folate. Peanuts contribute healthy fats and minerals like magnesium and potassium. Using minimal oil and low-sodium soy sauce keeps this dish heart-friendly and suitable for calorie-conscious eaters. The combination of protein, healthy fats, and fiber promotes satiety, aiding in weight management.
Petua
- 💡Tip 1: Use a round mold or small bowl to shape the tofu-egg mixture for an authentic look.
- 💡Tip 2: For extra crunch, sprinkle fried shallots (bawang goreng) on top before serving.
- 💡Tip 3: Lightly blanch bean sprouts if you prefer softer texture for your salad.
Penyimpanan & hidangan
Best served fresh. Store leftover tauhu telur and vegetables separately in airtight containers in the fridge for up to 2 days. Reheat tofu-egg mixture in an oven or air fryer for best texture. Peanut sauce can be stored in a jar for 3 days; stir before use.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 320.0 kcal |
