Heart-Healthy Egg Curry
Elevate your dinner routine with this Heart-Healthy Egg Curry, a flavorful and nutritious twist on traditional egg curry recipes. Packed with fresh spinach, aromatic spices like turmeric, cumin, and garam masala, and simmered in a low-sodium vegetable broth, this dish delivers bold Indian-inspired flavors while keeping sodium levels in check. Hard-boiled eggs are nestled in a rich tomato-based curry, creating a protein-rich, satisfying meal perfect for busy weeknights. Ready in just 30 minutes, this recipe is ideal for anyone looking to enjoy a wholesome, heart-friendly comfort meal. Serve it with brown rice or whole-grain bread for an extra boost of fiber and a balanced finish. Healthy eating has never tasted so good!
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Recipe Information
Ingredients
- 6 large Eggs
- 2 tablespoons Olive oil
- 1 medium, finely chopped Onion
- 3 minced Garlic cloves
- 1 inch piece, grated Ginger
- 2 large, finely chopped Tomato
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 1 teaspoon Cumin powder
- 0.5 teaspoon Garam masala
- 1 cup Low-sodium vegetable broth
- 2 cups, fresh and roughly chopped Spinach
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.25 cup, chopped Fresh cilantro
Instructions
Place the eggs in a pot and cover with cold water. Bring to a boil over medium-high heat, then turn off the heat and let the eggs sit for 10 minutes. Transfer the eggs to a bowl of ice water to cool, then peel them and set aside.
In a non-stick skillet, heat olive oil over medium heat.
Add the chopped onion and sauté until translucent, about 3-4 minutes.
Stir in the minced garlic and grated ginger; cook for an additional 1 minute until fragrant.
Add the chopped tomatoes, turmeric, coriander powder, and cumin powder. Stir well and cook for 5 minutes or until the tomatoes start to break down.
Pour in the low-sodium vegetable broth, bring it to a simmer, and let it cook for 3-4 minutes until slightly thickened.
Gently add the peeled eggs into the curry sauce. Cook for another 3 minutes, allowing the flavors to meld with the eggs.
Stir in the fresh spinach and cook until wilted, about 2 minutes.
Add salt and black pepper to taste, and sprinkle with garam masala. Stir gently to combine.
Garnish with fresh cilantro before serving. Enjoy your heart-healthy egg curry with brown rice or whole-grain bread.
Nutrition Facts
Calories |
972 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 58.9 g | 76% | |
| Saturated Fat | 14.0 g | 70% | |
| Polyunsaturated Fat | 3.0 g | ||
| Cholesterol | 1116 mg | 372% | |
| Sodium | 5295 mg | 230% | |
| Total Carbohydrate | 63.8 g | 23% | |
| Dietary Fiber | 8.6 g | 31% | |
| Total Sugars | 39.5 g | ||
| Protein | 46.7 g | 93% | |
| Vitamin D | 6.2 mcg | 31% | |
| Calcium | 352 mg | 27% | |
| Iron | 11.9 mg | 66% | |
| Potassium | 1998 mg | 43% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
