Indian · Dinner
Curried Egg Stew (Low-Calorie)
An Indian egg curry made with hard-boiled eggs simmered in a tomato-onion masala using minimal oil and plain yogurt instead of cream. Warming spices including turmeric, cumin, and garam masala build deep flavor. Served hot over steamed basmati rice with fresh cilantro.
$2
10 minsPrep
20 minsCook
30 minsTotal
EasyLevel
Nutrition per serving
382Calories
20.5gProtein
17.2gFat
33.2gCarbs
7.2gSugar
3.9gFiber
445mgSodium
768mgChol
5.2gSat Fat
760mgPotassium
185mgCalcium
3.4mgIron
2mcgVitamin B12
11.8mgVitamin C
vegetarian
low-calorie
low-calorie
Instructions
1
Prep
Hard-boil the 4 eggs in a small saucepan of water over medium-high heat for 10 minutes, then cool under cold running water, peel, and halve; set aside.
2
Sauté
Heat the oil in a small nonstick pan over medium heat and cook the onion for 4 to 5 minutes, stirring often, until soft and light golden.
3
Bloom
Stir the garlic and ginger into the pan; cook over medium heat 1 minute until fragrant and the raw smell disappears.
4
Simmer
Add crushed tomato, turmeric, cumin, chili powder, and garam masala; cook over medium-low heat 6 to 8 minutes, stirring occasionally, until the tomato darkens and oil separates.
5
Simmer
Stir in yogurt and water, season with salt, and simmer over low heat 5 minutes, stirring gently, until the sauce thickens slightly.
6
Finish
Nestle the halved eggs into the sauce and simmer over low heat 2 minutes until warmed through.
7
Plate
Spoon the eggs and sauce over the cooked basmati rice in a bowl and scatter cilantro on top.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 88 eggs (220g), hard-boiled and peeled
- 2 tsp2 tsp vegetable oil
- 11 onion (180g)
- 4 cloves4 cloves garlic
- 11 inch fresh ginger
- 2/3 cup80g, a small portion of a 14.5 oz can canned crushed tomato
- 1/2 tsp1/2 tsp ground turmeric
- 1 tsp1 tsp ground cumin
- 1 tsp1 tsp chili powder
- 1 tsp1 tsp garam masala
- 4 tbsp60g plain yogurt
- 2/3 cup160ml water
- salt to taste
- 2 tbsp2 tbsp cilantro
- 1 cup150g cooked basmati rice, for serving
