Indian · Dinner
Egg Curry in Tomato Sauce (High-Protein)
Boiled eggs simmered in a spiced onion-tomato masala with paneer for extra protein. Cumin, ginger-garlic and garam masala build a rich North Indian base, finished with cream and cilantro. Extra chickpeas add fibre and body, served with steamed basmati rice on the side.
$4
15 minsPrep
25 minsCook
40 minsTotal
MediumLevel
Nutrition per serving
624Calories
54.1gProtein
38.8gFat
25gCarbs
9.2gSugar
5.9gFiber
741mgSodium
669mgChol
14.7gSat Fat
910mgPotassium
410mgCalcium
5.6mgIron
2.2mcgVitamin B12
10.8mgVitamin C
vegetarian
gluten-free
protein-rich
low-carb
high-fiber
high-protein
Instructions
1
Prep
Hard-boil three eggs in a small saucepan over medium-high heat for 10 minutes, cool under running water, peel, and lightly score each with 2–3 shallow cuts.
2
Saute
Heat vegetable oil in a skillet over medium heat and saute the onion for 5 minutes until soft and lightly golden, then add the garlic and ginger and cook 1 minute until fragrant.
3
Bloom
Lower heat to medium-low, add cumin, coriander, turmeric and chili powder, and stir for 30 seconds until the spices darken slightly and oil separates.
4
Simmer
Add canned tomatoes and yogurt, raise heat to medium, and simmer for 8 minutes, stirring occasionally, until thickened and oil glistens on the surface.
5
Simmer
Stir in water, chickpeas, eggs and paneer, spoon sauce over them, and simmer over low heat for 4 minutes until paneer warms through and eggs are coated red.
6
Finish
Stir in heavy cream and garam masala, season with salt, and warm over low heat for 1 minute until the sauce turns glossy.
7
Plate
Transfer the eggs and paneer to a shallow bowl, spoon over the sauce, and scatter the cilantro on top.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 66 eggs (210g)
- 5 oz142g paneer
- 2/3 cup150g canned tomatoes
- 11 onion (200g)
- 4 cloves4 cloves garlic
- 2 tsp2 tsp ginger-fresh
- 2 tbsp28g plain yogurt
- 2 tbsp28g vegetable oil
- 1 tsp1 tsp cumin-ground
- 1 tsp1 tsp coriander-ground
- 1/2 tsp1/2 tsp turmeric-ground
- 1 tsp1 tsp chili powder
- 1 tsp1 tsp garam masala
- 1/2 cup120ml water
- 2 tbsp30g heavy cream
- 2 tbsp2 tbsp cilantro
- salt, to taste
