Home-style egg curry

Egg curry is one of the most dependable weeknight dinners there is. Boiled eggs, an everyday onion-tomato gravy, and masalas already sitting in your dabba, that is all it takes. In 30 minutes you have a warm, protein-rich meal that goes beautifully with phulka or a small katori of rice.

Why it helps

Eggs are a complete protein, which means they give your body everything it needs to feel properly fed. A protein-forward dinner like this keeps you full through the evening and makes it easier to stop at one sensible serving of rice or roti. Many Indian women quietly fall short on protein, and eggs are one of the simplest ways to close that gap. Read more in protein for Indian women.

Ingredients (serves 3)

• 6 eggs, hard boiled and peeled
• 2 onions, finely chopped
• 2 tomatoes, chopped or pureed
• 1 teaspoon ginger-garlic paste
• 1/2 teaspoon turmeric
• 1 teaspoon red chilli powder (adjust to taste)
• 1 teaspoon coriander powder
• 1/2 teaspoon garam masala
• 1/2 teaspoon jeera
• Salt to taste
• 2 teaspoons oil
• Fresh coriander, chopped

Method

1. Boil the eggs, peel them, and make two light slits in each so the masala can seep in. Set aside.
2. Heat oil in a kadhai on medium. Add jeera and let it crackle, then add the onions.
3. Cook the onions patiently until deep golden. This is where the gravy gets its flavour, so do not rush it.
4. Add ginger-garlic paste and cook for a minute, then add the tomatoes, turmeric, chilli powder, coriander powder and salt.
5. Cook until the tomatoes break down completely and the oil separates at the edges of the masala.
6. Add about 1 cup of warm water and simmer for 5 minutes to make a medium gravy.
7. Slide in the eggs, sprinkle garam masala, and simmer for another 3 to 4 minutes so the eggs soak up the gravy.
8. Finish with coriander and serve hot with phulka or a small katori of rice, plus salad on the side.

Make it your own

• Lightly pan-sear the boiled eggs with a pinch of turmeric and chilli powder before adding them, for a dhaba-style touch.
• Stir in a handful of green peas or chopped palak with the gravy for extra vegetables.
• If the family wants it richer, finish their portion with a spoon of cream while yours stays as is, the flavour is already there.

Enjoy it as part of the CurviCare Plate, and keep more high-protein Indian foods in your weekly rotation.