Heart-Healthy Egg Masala
Elevate your weeknight dinners with this nutrient-packed Heart-Healthy Egg Masala, a vibrant twist on the classic Indian dish. Boiled eggs are gently simmered in a fragrant tomato-based sauce infused with turmeric, cumin, and garam masala, creating a rich and flavorful profile that’s both satisfying and wholesome. Incorporating antioxidant-rich baby spinach and the freshness of cilantro, this low-sodium, olive-oil-based recipe prioritizes heart health without compromising on taste. Perfectly paired with brown rice or whole-grain bread, this 40-minute meal delivers bold spices, protein, and a generous helping of veggies for a guilt-free indulgence. Enjoy the soothing warmth of this dish while caring for your wellness with every bite!
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Recipe Information
Ingredients
- 6 eggs
- 2 tablespoons olive oil
- 1 teaspoon brown mustard seeds
- 1 teaspoon cumin seeds
- 1 large onion
- 3 garlic cloves
- 1 inch piece ginger
- 1 green chili
- 0.5 teaspoon turmeric powder
- 1 teaspoon coriander powder
- 0.5 teaspoon garam masala
- 2 medium tomatoes
- 1 cup low-sodium vegetable broth
- 2 cups baby spinach
- 0.5 cup fresh cilantro
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Start by boiling the eggs: Place the eggs in a pot and add enough water to cover them. Bring to a boil over high heat. Once boiling, reduce the heat to medium and let them simmer for 10 minutes. Remove from heat and place in cold water to cool. Peel the eggs and set aside.
Heat olive oil in a large pan over medium heat. Once hot, add mustard seeds and cumin seeds. Stir for about 30 seconds until they start to pop and release their aroma.
Add the finely chopped onion to the pan and sauté until golden brown, about 5 minutes.
While the onions cook, finely mince the garlic, ginger, and green chili. Add to the pan and sauté for another 2 minutes until fragrant.
Stir in turmeric powder, coriander powder, and garam masala. Cook for about 1 minute, allowing the spices to roast.
Add the chopped tomatoes to the pan, stirring well to combine with the spices. Cook until the tomatoes break down and form a thick paste, about 5 minutes.
Pour in the low-sodium vegetable broth and bring to a simmer. Let it cook for another 5 minutes to allow the flavors to meld together.
Slice the peeled boiled eggs in half and gently add them to the simmering sauce.
Add baby spinach to the pan and gently stir it into the sauce until wilted.
Season the masala with salt and black pepper. Adjust seasoning to taste.
Turn off the heat and garnish with freshly chopped cilantro before serving.
Serve hot with whole grain bread or brown rice for a complete heart-healthy meal.
Nutrition Facts
Calories |
920 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 59.9 g | 77% | |
| Saturated Fat | 14.0 g | 70% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 1116 mg | 372% | |
| Sodium | 1828 mg | 79% | |
| Total Carbohydrate | 49.2 g | 18% | |
| Dietary Fiber | 10.6 g | 38% | |
| Total Sugars | 19.3 g | ||
| Protein | 46.8 g | 94% | |
| Vitamin D | 6.2 mcg | 31% | |
| Calcium | 389 mg | 30% | |
| Iron | 13.5 mg | 75% | |
| Potassium | 1834 mg | 39% | |
*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.
