Tomato Stir-Fried Egg (Vegetarian) | IDDSI Level 5 Recipe

IDDSI Level 5 (Minced & Moist) | 15 minutes | Easy | Vegetarian

素番茄炒蛋 (tomato stir-fried egg, vegetarian) is arguably the most universally loved dish in Hong Kong home cooking — one of the first dishes children learn to cook, the dish that families eat at least once a week, and the dish that most Hong Kong adults associate most deeply with the flavour of home. This Level 5 version prepares the dish with two critical modifications: the tomato is cooked until completely collapsed and jammy (no large pieces), and the egg is cooked gently until just-set in soft, moist, small pieces. The result passes the IDDSI Level 5 fork test while delivering exactly the familiar tomato-egg flavour that residents know and love.

Ingredients (2 servings)

Main:

• 3 ripe medium tomatoes (approximately 300g), cut into small wedges
• 3 large eggs, lightly beaten with a pinch of salt
• 2 tablespoons neutral oil (corn or peanut oil)
• 1 clove garlic, finely minced
• 1/2 teaspoon sugar
• 1 tablespoon light soy sauce
• Salt to taste
• 2 tablespoons water or light chicken / vegetable stock

Method

1. Heat 1 tablespoon oil in a non-stick wok or pan over medium heat. Add beaten egg. Cook gently, stirring continuously in slow circles, until the egg is just-set in soft, small, moist pieces (approximately 1–2cm). Remove from pan immediately (do not over-cook — the egg should be barely set, still slightly glossy). Set aside.
2. Add remaining oil to the pan. Sauté garlic briefly; add tomato wedges over medium-high heat.
3. Cook tomatoes, stirring occasionally, for 8–10 minutes until they have completely collapsed and softened into a thick sauce — no large solid tomato pieces should remain. Add water or stock if needed to prevent sticking.
4. Season with sugar, soy sauce and salt.
5. Return eggs to the pan; fold gently into the tomato sauce to combine. Do not stir vigorously — the egg pieces should break down slightly but not completely.
6. Taste and adjust seasoning. Serve immediately.

Texture Test

IDDSI Level 5 (Minced & Moist) confirmation: The entire dish — both the tomato sauce and the egg pieces — should separate into small, moist pieces under gentle fork pressure. Egg pieces should be soft and yielding; no rubbery or springy rebound. Tomato sauce should be thick and moist, coating the egg pieces throughout. No large tomato chunks (over 8mm) remain. The dish should not be dry at any point.

Safety Notes

Egg piece size — when cooking the egg, stir continuously to break it into small pieces as it sets; pieces should not exceed 8mm in diameter. If any large pieces form, cut them with a spatula before combining with tomato.

Tomato must be fully collapsed — any large solid tomato pieces represent a choking risk. Cook until the tomato is completely jammy and saucy throughout.

Serve immediately — the egg texture softens favourably in the tomato sauce over a few minutes; do not hold for more than 15 minutes before service.

Sourcing Outside Hong Kong

For international care kitchens and home cooks outside Hong Kong, Cantonese ingredients are widely available at East and Southeast Asian grocery stores:

• United Kingdom: Wing Yip (Birmingham, London, Manchester), See Woo (London), Loon Fung (London)
• United States: 99 Ranch Market (West Coast), H Mart (East Coast), local Chinatown grocers
• Canada: T&T Supermarket (national chain), local Asian markets
• Australia: Burlington Supermarket, Tang’s, local Chinese grocers in Chinatown precincts
• Singapore & Malaysia: Sheng Siong, NTUC FairPrice (Singapore); Tesco, Mydin (Malaysia)
• Online: Sous Chef (UK/EU), Amazon.com (US), Yami.com (US)

Fresh tomatoes: universally available at any supermarket.

If a specific ingredient is unavailable in your region, the recipe notes alternative substitutions in the Ingredients section. For dishes requiring fresh Cantonese-specific ingredients (e.g. preserved century egg, fresh rice noodle rolls), check with your local East Asian grocer before substituting — texture compliance for IDDSI levels may require specific products.

Nutrition

Approximately 200 kcal per serving, 11g protein, 14g fat, 9g carbohydrates. Eggs provide complete protein, choline and vitamins D and B12. Tomatoes are rich in lycopene — a powerful antioxidant with strong evidence for cardiovascular and cancer-preventive benefits, and one that is more bioavailable when tomatoes are cooked. The combination of lycopene from tomato and fat from egg and oil significantly enhances lycopene absorption.

Cultural Note

番茄炒蛋 is not just a recipe — it is a cultural institution. It appears on the menu of every Hong Kong cha chaan teng (from humble corner cafes to department store restaurants), in every home kitchen, and in the memories of virtually every Hong Kong person born after 1960. Presenting this dish in a Level 5-compliant form is one of the most powerful acts of dietary inclusion possible in the Hong Kong care context: it says, simply and clearly, that even with significant swallowing difficulties, a person can still taste exactly what they have always loved. Home, on a plate. Safe to eat.