Murtabak Telur
Mamak • Malaysia
How to Make Egg Murtabak (Traditional & Healthy Version)
Egg Murtabak is a beloved Malaysian street snack, widely enjoyed across the country for its savory flavor and satisfying texture. This vegetarian version showcases the multicultural heritage of Malaysia, blending Indian-inspired spices with local Malay ingredients like daun bawang (spring onion) and pandan leaves. Traditionally sold at pasar malam (night markets), Egg Murtabak is a pan-fried stuffed flatbread, filled with a delicious mixture of eggs, onions, and aromatic spices. With roots in Malaysia’s vibrant mamak (Indian Muslim) cuisine, Egg Murtabak has become a staple snack, especially during Ramadan and festive periods. Its crispy exterior and fragrant filling make it a favorite among locals and visitors alike. By using wholesome, plant-based ingredients and lighter cooking methods, this health-conscious recipe preserves the authentic taste while making it suitable for calorie tracking. Whether enjoyed for breakfast, lunch, or as a teatime treat, Egg Murtabak offers a true taste of Malaysia’s culinary diversity.
Bahan-bahan(untuk 1 medium murtabak per serving)
- 1 cup Whole wheat flour (tepung gandum penuh)
- 3 large Eggs (telur ayam)
- 2 stalks Spring onion (daun bawang, finely sliced)
- 1 medium Red onion (bawang merah, diced)
- 2 cloves Garlic (bawang putih, minced)
- 1 piece Pandan leaf (daun pandan, tied in a knot) - pilihan
- 1/4 cup Low-fat milk (susu rendah lemak)
- 1 tsp Curry powder (rempah kari)
- 1/2 tsp Black pepper (lada hitam)
- 1/2 tsp Salt (garam)
- 2 tbsp Olive oil (minyak zaitun, for cooking)
Arahan
- 1
Combine whole wheat flour and a pinch of salt in a bowl. Slowly add water and knead until a smooth, soft dough forms. Cover and let rest for 10 minutes.
10 minutes
Resting the dough helps gluten development for a pliable murtabak skin.
- 2
Heat 1 tbsp olive oil in a pan. Sauté red onion, garlic, and pandan leaf until fragrant. Discard pandan leaf after sautéing.
3 minutes
Pandan adds subtle aroma; remove before stuffing for best flavor.
- 3
In a bowl, beat eggs with curry powder, black pepper, and salt. Add sautéed onions, spring onions, and low-fat milk. Mix well.
2 minutes
Whisk eggs until frothy for a light, fluffy filling.
- 4
Divide dough into 2 balls. Roll each into a thin rectangle on a lightly floured surface.
3 minutes
Thin dough ensures a crispy, golden murtabak shell.
Kenapa hidangan ini sihat
This healthy Egg Murtabak recipe is lower in calories and fat thanks to whole wheat flour and olive oil. It’s packed with protein from eggs, fiber from vegetables, and heart-friendly fats. By omitting processed meats and using local aromatics, it supports a balanced Malaysian diet and is suitable for vegetarians. Calorie-conscious eaters can enjoy this snack without guilt, making it a smart choice for breakfast or lunch.
Egg Murtabak made with whole wheat flour boosts fiber content, supporting digestive health and sustained energy release. Eggs provide high-quality protein, essential for muscle repair and satiety. The use of spring onions, onions, and garlic add antioxidants and vitamins, while olive oil offers healthy monounsaturated fats. Curry powder brings anti-inflammatory turmeric and fragrant spices without excess calories. Incorporating low-fat milk reduces saturated fat while maintaining creaminess.
Petua
- 💡Tip 1: Use fresh pandan leaf for the most authentic aroma.
- 💡Tip 2: Resting dough ensures better elasticity and a crispier shell.
- 💡Tip 3: For extra flavor, add a pinch of cumin or coriander to the egg mixture.
Penyimpanan & hidangan
Store leftover murtabak in an airtight container in the fridge for up to 2 days. Reheat in a dry pan or oven for best texture. Avoid microwaving, as it may make the dough soggy.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 410.0 kcal |
| Protein | 7.5 g |
| Karbohidrat | 22.0 g |
| Jumlah Lemak | 8.5 g |
| Serat | 1.8 g |
| Gula | 1.2 g |
| Zat Besi | 1.6 mg |
| Kalsium | 55.0 mg |
| Natrium | 320.0 mg |
| Kalium | 120.0 mg |
| Kolesterol | 85.0 mg |
| Vitamin A | 95.0 IU |
| Vitamin C | 1.5 mg |
| Magnesium | 18.0 mg |
| Zinc | 0.7 mg |
| Phosphorus | 105.0 mg |
| Vitamin D | 1.2 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.1 mg |
| Vitamin B3 (Niacin) | 1.1 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.5 µg |
| Folate | 22.0 µg |
