Egg Curry
North India • halal_safe
How to Make Egg Curry (Traditional & Healthy Version)
Egg Curry, known as 'Anda Curry' in Hindi, is a beloved North Indian dish that brings together hard-boiled eggs simmered in a spiced tomato-onion gravy. Traditionally served as a hearty snack or a light meal, Egg Curry is both comforting and satisfying, making it a staple in Indian households. Its origins lie in the rich culinary traditions of Punjab and Uttar Pradesh, where eggs are cherished for their affordability and nutrition. Egg Curry is perfect for those seeking authentic Indian flavors without heavy use of oil or cream. The aromatic blend of garam masala, turmeric (haldi), and fresh coriander (dhaniya) infuses the curry with warmth and depth, while tomatoes add a tangy brightness. Commonly enjoyed with roti, chapati, or steamed rice, Egg Curry is an excellent choice for family gatherings, quick snacks, or festive occasions like Holi and Baisakhi. Its ease of preparation and balanced macros have made it a favorite among health-conscious Indians.
Ingredients(for 1 bowl (approx. 200 g) per person)
- 4 Eggs (anda)
- 1 large Onion (finely chopped, pyaz)
- 2 medium Tomatoes (finely chopped, tamatar)
- 1 tablespoon Ginger-garlic paste (adrak-lahsun paste)
- 1 Green chili (finely chopped, hari mirch)
- 1 tablespoon Mustard oil (sarson ka tel)
- 1/2 teaspoon Turmeric powder (haldi)
- 1/2 teaspoon Red chili powder (lal mirch)
- 1 teaspoon Coriander powder (dhaniya powder)
- 1/2 teaspoon Garam masala
- to taste Salt (namak)
- 2 tablespoons Fresh coriander leaves (chopped, dhaniya patta)
- 1 cup Water
Instructions
- 1
Boil the eggs in sufficient water for 10 minutes. Once cooked, peel and lightly prick them with a fork.
10 minutes
Pricking helps the eggs absorb flavors from the gravy.
- 2
Heat mustard oil in a kadhai on medium flame. Add chopped onions and sauté until golden brown.
3 minutes
For authentic flavor, let onions caramelize slightly.
- 3
Add ginger-garlic paste and green chili. Sauté until the raw smell disappears.
2 minutes
Keep stirring to prevent burning.
- 4
Add chopped tomatoes, turmeric, red chili powder, coriander powder, and salt. Cook until tomatoes soften and oil separates.
5 minutes
Mash tomatoes with the back of your spoon for a smoother gravy.
Why This Dish is Healthy
This healthy Egg Curry uses boiled eggs and minimal oil, making it lower in calories and saturated fat compared to deep-fried or creamy curries. The inclusion of fresh vegetables and spices boosts metabolism and supports immunity. It’s a filling snack that provides long-lasting energy without unnecessary calories, ideal for weight management and balanced nutrition.
Egg Curry is a high-protein, nutrient-dense dish that provides essential amino acids, vitamins B12 and D, choline, and minerals like iron and selenium. The use of mustard oil adds healthy fats, while tomatoes and onions contribute antioxidants, vitamin C, and dietary fiber. This dish is naturally gluten-free and can be made with minimal oil, making it suitable for calorie-conscious diets.
Pro Tips
- 💡Use free-range eggs for better taste and nutrition.
- 💡Add a pinch of kasuri methi (dried fenugreek leaves) at the end for extra aroma.
- 💡If preparing ahead, add fresh coriander leaves only before serving to retain freshness.
Storage & Serving
Store leftover Egg Curry in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove, adding a splash of water if the gravy has thickened.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 220.0 kcal |
| Protein | 6.5 g |
| Carbohydrates | 5.8 g |
| Total Fat | 7.2 g |
| Fiber | 1.4 g |
| Sugars | 2.1 g |
| Iron | 1.6 mg |
| Calcium | 58.0 mg |
| Sodium | 320.0 mg |
| Potassium | 170.0 mg |
| Cholesterol | 140.0 mg |
| Vitamin A | 110.0 IU |
| Vitamin C | 6.0 mg |
| Magnesium | 18.0 mg |
| Zinc | 0.7 mg |
| Phosphorus | 95.0 mg |
| Vitamin D | 1.5 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.2 mg |
| Vitamin B3 (Niacin) | 0.9 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.7 µg |
| Folate | 28.0 µg |
