Egg Salad
Global • Eggetarian
How to Make Indian Egg Salad (Traditional & Healthy Version)
Egg Salad is a globally cherished snack, and in India, it takes on a unique twist with the addition of aromatic spices and fresh herbs. This healthy Indian Egg Salad (Anda Salad) is a fusion of boiled eggs, crunchy vegetables, and tangy lemon juice, making it both nutritious and flavorful. Popular as a light snack or side dish, Indian Egg Salad is perfect for those seeking a protein-rich, vegetarian-friendly meal option that's quick to prepare. The zesty flavors of cumin, black salt (kala namak), and fresh coriander elevate the humble boiled egg to a delightful snack with an unmistakable Indian flair. This dish is often enjoyed in Indian homes for its simplicity, taste, and health benefits, especially among health-conscious individuals and gym-goers. In Indian culture, eggs are considered a powerhouse of nutrition, and including them in salads with seasonal vegetables is a common practice. With minimal oil and plenty of fiber, this egg salad is ideal for calorie tracking and weight management. It’s also a great option for busy weekdays or as a high-protein lunchbox filler. Whether served as a standalone snack or with whole wheat bread (atta bread), this Anda Salad is a satisfying choice that brings together the best of global and Indian culinary traditions.
Ingredients(for 1 bowl (about 1 cup) per person)
- 4 Eggs (free-range or organic preferred)
- 1/2 cup Cucumber (finely chopped)
- 1/2 cup Tomato (de-seeded, finely chopped)
- 1/4 cup Red onion (finely chopped)
- 2 tbsp Fresh coriander leaves (chopped (dhaniya))
- 1 Green chili (finely chopped (optional, for spice)) - optional
- 1 tbsp Lemon juice (freshly squeezed)
- 1/2 tsp Roasted cumin powder (jeera powder)
- 1/4 tsp Black salt (kala namak) (for authentic Indian flavor)
- 1/4 tsp Black pepper powder (freshly ground) - optional
Instructions
- 1
Place eggs in a saucepan, cover with water, and bring to a boil. Boil for 8-10 minutes until hard-boiled.
10 minutes
Add a pinch of salt to the water to prevent eggs from cracking.
- 2
Drain the hot water and place eggs in cold water for 2-3 minutes. Peel the shells once cooled.
3 minutes
Crack shells gently and roll eggs on the counter for easier peeling.
- 3
Chop the boiled eggs into bite-sized pieces or slices as preferred.
2 minutes
Use an egg slicer for uniform pieces.
- 4
In a large mixing bowl, combine chopped eggs, cucumber, tomato, red onion, and green chili (if using).
2 minutes
Remove seeds from tomatoes to avoid excess moisture.
Why This Dish is Healthy
This Indian Egg Salad is a healthy choice due to its high protein content, low calories, and abundance of fresh vegetables. It contains heart-healthy fats, is low in carbohydrates, and provides essential micronutrients. The use of spices like cumin and black salt not only enhances flavor but also supports metabolic health. Ideal for weight loss, diabetic diets, or anyone seeking a nutritious, quick snack.
Indian Egg Salad is packed with high-quality protein from eggs, making it excellent for muscle repair and satiety. The inclusion of fresh vegetables adds dietary fiber, vitamins A, C, and K, and antioxidants for overall wellness. Cumin and coriander support digestion, while lemon juice boosts vitamin C intake. With minimal fat and no added sugar, this snack aligns well with calorie-conscious diets. The recipe is naturally gluten-free and can be adapted for low-fat or diabetic-friendly diets.
Pro Tips
- 💡Tip 1: Use fresh, free-range eggs for the best taste and nutrition.
- 💡Tip 2: Chill the boiled eggs before chopping for cleaner cuts.
- 💡Tip 3: Adjust the spice level by varying green chili and black pepper.
- 💡Tip 4: Add a spoonful of hung curd for a creamy texture, if desired.
Storage & Serving
Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days. Best consumed fresh for optimal taste and texture.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 220.0 kcal |
| Protein | 7.5 g |
| Carbohydrates | 3.0 g |
| Total Fat | 9.5 g |
| Fiber | 0.8 g |
| Sugars | 1.2 g |
| Iron | 1.3 mg |
| Calcium | 55.0 mg |
| Sodium | 320.0 mg |
| Potassium | 120.0 mg |
| Cholesterol | 210.0 mg |
| Vitamin A | 180.0 IU |
| Vitamin C | 3.0 mg |
| Magnesium | 10.0 mg |
| Zinc | 0.7 mg |
| Phosphorus | 110.0 mg |
| Vitamin D | 2.2 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.2 mg |
| Vitamin B3 (Niacin) | 0.1 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 1.2 µg |
| Folate | 35.0 µg |
