Masala omelette

The masala omelette is India's original 10-minute meal. Two eggs, a handful of chopped onion, tomato, coriander and green chilli, and you have a hot, filling plate at any hour. It works for breakfast, a quick lunch, or those evenings when cooking a full meal feels impossible.

Why it helps

Eggs are one of the simplest complete proteins in an Indian kitchen. Protein digests slowly, so an omelette keeps you full far longer than toast or biscuits alone, and it does not spike your blood sugar the way a plain carb snack does. The vegetables add fibre and crunch on top. If mornings are your weak spot, see more high-protein Indian breakfasts.

Ingredients (serves 1)

• 2 eggs
• 1 small onion, finely chopped
• 1 small tomato, finely chopped and deseeded
• 1 green chilli, finely chopped (optional)
• 2 tablespoons chopped coriander
• A pinch of turmeric
• Salt and black pepper to taste
• 1 teaspoon oil or ghee

Method

1. Break the eggs into a bowl and whisk well with salt, pepper and turmeric until slightly frothy.
2. Stir in the onion, tomato, green chilli and coriander.
3. Heat a tawa or non-stick pan on medium and add the oil.
4. Pour in the egg mixture and swirl gently so it spreads evenly.
5. Cook on medium-low for 2 to 3 minutes until the base is set and golden.
6. Flip carefully, cook for another minute, then fold and slide onto a plate.
7. Serve hot with a roti, a slice of whole wheat toast, or on its own with sliced cucumber.

Make it your own

• Add grated carrot, capsicum or leftover boiled vegetables for extra fibre.
• Whisk in a spoon of milk for a softer, fluffier omelette.
• Making it for the family? Cook two at a time and serve with phulkas and a bowl of curd for a complete meal.

Enjoy it as part of the CurviCare Plate, or browse more easy PCOS meal ideas.