Low Sodium Egg Masala
Indulge in the rich and aromatic flavors of **Low Sodium Egg Masala**, a heart-healthy twist on a classic Indian favorite. This vibrant dish features protein-packed boiled eggs simmered in a fragrant blend of spices, including turmeric, cumin, coriander, and garam masala, all cooked to perfection in coconut oil for a naturally flavorful base. Fresh tomatoes and onions lend a tangy-sweet depth, while garlic, ginger, and green chili add a touch of heat and zest. Perfectly balanced with minimal salt, this recipe is ideal for anyone seeking a lighter, health-conscious option without sacrificing taste. Garnished with fresh coriander and served with brown rice or whole-grain roti, it's a wholesome and satisfying meal ready in just 40 minutes. **Low sodium Indian recipes**, **healthy egg curry**, and **heart-friendly comfort food** are just a few of the reasons this dish will be a standout at your table!
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Recipe Information
Ingredients
- 6 large eggs
- 1 large onion
- 2 medium tomato
- 3 cloves garlic
- 1 inch piece ginger
- 1 unit green chili
- 2 teaspoons coriander powder
- 1 teaspoon cumin powder
- 0.5 teaspoon turmeric powder
- 1 teaspoon garam masala
- 0.5 teaspoon black pepper
- 0.25 cup fresh coriander leaves
- 2 tablespoons coconut oil
- 0.5 cup water
Instructions
Place the eggs in a medium saucepan and cover them with water. Bring to a boil over medium heat. Once boiling, cover, remove from heat, and let sit for 10 minutes. Transfer the eggs to an ice bath and let cool. Peel and set aside.
Finely chop the onion, tomatoes, garlic, ginger, and green chili.
In a large pan, heat coconut oil over medium heat.
Add chopped onion and sauté until it becomes translucent, about 5 minutes.
Stir in the garlic, ginger, and green chili, and cook for another 2 minutes until fragrant.
Add the chopped tomatoes and cook until they turn soft and mushy, about 5 minutes.
Mix in coriander powder, cumin powder, turmeric powder, and black pepper. Stir well and cook for 2 minutes to blend the spices.
Pour in half a cup of water and let the masala simmer for 5 minutes, allowing the flavors to meld together.
Cut the boiled eggs in half and gently place them into the masala. Spoon the masala over the eggs to coat them.
Sprinkle garam masala over the top, cover the pan, and let it cook for another 5 minutes on low heat.
Garnish the egg masala with freshly chopped coriander leaves before serving.
Serve the low sodium egg masala hot with steamed brown rice or whole-grain roti.
Nutrition Facts
Calories |
947 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 59.2 g | 76% | |
| Saturated Fat | 32.7 g | 164% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 1116 mg | 372% | |
| Sodium | 2831 mg | 123% | |
| Total Carbohydrate | 59.4 g | 22% | |
| Dietary Fiber | 10.8 g | 39% | |
| Total Sugars | 32.4 g | ||
| Protein | 46.7 g | 93% | |
| Vitamin D | 6.2 mcg | 31% | |
| Calcium | 379 mg | 29% | |
| Iron | 13.3 mg | 74% | |
| Potassium | 1803 mg | 38% | |
*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.
