Heart-Healthy Egg Masala

Indulge in the rich and flavorful world of Indian-inspired cuisine with this Heart-Healthy Egg Masala, a wholesome twist on a beloved classic. This recipe combines protein-packed boiled eggs with a vibrant, aromatic sauce featuring heart-smart olive oil, anti-inflammatory turmeric, and nutrient-rich baby spinach. Simmered to perfection in a base of ripe tomatoes and low-sodium vegetable broth, and infused with freshly ground spices like cumin, coriander, and garam masala, every bite bursts with layers of bold, earthy flavor. Ready in just 40 minutes, this dish is perfect for busy weeknights and pairs beautifully with whole grain bread or brown rice for a satisfying and nourishing meal. Packed with fiber, vitamins, and healthy fats, this comforting egg masala is a perfect choice for those seeking both flavor and heart health.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

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.

Step 3

Add the finely chopped onion to the pan and sauté until golden brown, about 5 minutes.

Step 4

While the onions cook, finely mince the garlic, ginger, and green chili. Add to the pan and sauté for another 2 minutes until fragrant.

Step 5

Stir in turmeric powder, coriander powder, and garam masala. Cook for about 1 minute, allowing the spices to roast.

Step 6

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.

Step 7

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.

Step 8

Slice the peeled boiled eggs in half and gently add them to the simmering sauce.

Step 9

Add baby spinach to the pan and gently stir it into the sauce until wilted.

Step 10

Season the masala with salt and black pepper. Adjust seasoning to taste.

Step 11

Turn off the heat and garnish with freshly chopped cilantro before serving.

Step 12

Serve hot with whole grain bread or brown rice for a complete heart-healthy meal.

Nutrition Facts

Serving size	(1131.6g)

Amount per serving	% Daily Value*
Calories	920.5

Total Fat 59.9g	0%
Saturated Fat 14.0g	0%
Polyunsaturated Fat 2.9g
Cholesterol 1116mg	0%
Sodium 1828.1mg	0%
Total Carbohydrate 49.2g	0%
Dietary Fiber 10.6g	0%
Total Sugars 19.3g
Protein 46.8g	0%

Vitamin D 246IU	0%
Calcium 389.1mg	0%
Iron 13.5mg	0%
Potassium 1833.7mg	0%

*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.

Source of Calories

Fat: 58.4%

Protein: 20.3%

Carbs: 21.3%