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Soft Boiled Egg

GlobalEggetarian

68
kcal
12.6g
Protein
1.1g
Carbs
9.5g
Fat
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How to Make Soft Boiled Egg (Traditional & Healthy Version)

Prep: 15 min
Cook: 7 min
2 servings
easy

Soft Boiled Eggs, known as "Halka Ubal Anda" in Hindi, are a simple yet nutritious snack enjoyed across India, especially during busy mornings or as a light evening tiffin. The creamy yolk and delicately set white offer a comforting taste, making it a favorite among children and adults alike. In Indian homes, soft boiled eggs are often seasoned with a sprinkle of kala namak (black salt), freshly cracked pepper, and a dash of red chilli powder for that signature desi twist. Soft boiled eggs are an ideal snack for those seeking a healthy, protein-rich option without much fuss. Their preparation aligns perfectly with India’s busy lifestyle, requiring minimal ingredients and time. Whether served alongside masala chai or with a few slices of toasted pav or multigrain bread, soft boiled eggs evoke a sense of warmth and nostalgia. This dish is especially popular during exam seasons, festivals like Navratri (for those who consume eggs), and monsoon evenings. The Indian adaptation ensures a balance of taste and nutrition, catering to both health-conscious individuals and food lovers.

Diabetic-Friendly Weight Loss Kid-Friendly
Allergens: egg

Ingredients(for 1 soft boiled egg with seasoning per person)

  • 2 Fresh eggs (Desi or farm-fresh preferred)
  • enough to cover eggs Water (filtered)
  • 1/4 tsp Kala namak (Indian black salt)
  • 1/4 tsp Freshly ground black pepper (kali mirch)
  • a pinch Red chilli powder (lal mirch) - optional
  • 1 tsp Chopped fresh coriander (hara dhania) - optional
  • a few drops Lemon juice (nimbu ras) - optional
  • 2 slices Toasted whole wheat bread (optional accompaniment, use atta bread for Indian touch) - optional

Instructions

  1. 1

    Place eggs gently in a saucepan and add enough water to cover them by about an inch. Add a pinch of salt to prevent cracking.

    2 minutes

    Use room temperature eggs to avoid shell cracks.

  2. 2

    Bring water to a gentle boil over medium heat. Once it starts boiling, reduce the flame to low and simmer for exactly 6-7 minutes for perfect soft yolks.

    7 minutes

    Set a timer to avoid overcooking.

  3. 3

    Immediately transfer the eggs to a bowl of cold water to stop further cooking. Let them sit for 2-3 minutes.

    3 minutes

    This makes peeling easier and preserves the soft yolk.

  4. 4

    Gently tap the eggs on a flat surface and peel off the shells. Be careful to keep the egg intact.

    2 minutes

    Start peeling from the wider end for best results.

Why This Dish is Healthy

This Indian-style soft boiled egg recipe is naturally low in calories and carbohydrates, making it an excellent choice for weight watchers and those looking to maintain a balanced diet. The combination of protein and healthy fats helps keep you full for longer, reducing unnecessary snacking. Its quick preparation ensures nutrients are preserved, and the use of local spices adds flavor without extra calories.

Soft boiled eggs are packed with high-quality protein, essential amino acids, and healthy fats which are vital for muscle growth and repair. Eggs are a rich source of vitamin B12, vitamin D, selenium, iron, and choline – nutrients that support brain health, immune function, and overall well-being. Kala namak adds trace minerals, and coriander provides antioxidants. The minimal use of oil and spices makes this dish easy on the stomach, making it suitable for all age groups.

Pro Tips

  • 💡Always use fresh eggs for best results and easy peeling.
  • 💡Adding a little salt to boiling water helps prevent egg shells from cracking.
  • 💡Use a timer for precise cooking to maintain a creamy yolk texture.

Storage & Serving

Soft boiled eggs are best enjoyed fresh. If needed, store unpeeled eggs in the refrigerator for up to 12 hours. Reheat gently by immersing in hot water for 1-2 minutes before serving.

Best served: Breakfast or Lunch

Nutrition Facts

NutrientPer 100g
Energy68.0 kcal
Protein12.6 g
Carbohydrates1.1 g
Total Fat9.5 g
Fiber0.0 g
Sugars1.1 g
Sodium124.0 mg
Potassium126.0 mg
Cholesterol373.0 mg
Vitamin A160.0 IU
Vitamin C0.0 mg
Calcium56.0 mg
Iron1.8 mg
Magnesium12.0 mg
Zinc1.0 mg
Phosphorus198.0 mg
Vitamin D2.0 IU
Vitamin B1 (Thiamine)0.0 mg
Vitamin B2 (Riboflavin)0.5 mg
Vitamin B3 (Niacin)0.1 mg
Vitamin B60.1 mg
Vitamin B121.1 µg
Folate47.0 µg

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