Low Sodium Egg Masala

Discover the vibrant flavors of **Low Sodium Egg Masala**, a heart-healthy twist on a classic Indian dish that balances bold spices with wholesome ingredients. This recipe combines perfectly boiled eggs with a fragrant, tomato-based masala seasoned with cumin, coriander, turmeric, and garam masala—all while keeping salt to a minimum for a guilt-free indulgence. Sautéed onions, garlic, ginger, and green chili lend complexity, while coconut oil adds a subtle richness. Simmered to perfection, the curry coats the eggs in a lush, aromatic sauce, making it an ideal pairing for steamed brown rice or whole-grain roti. Ready in under 45 minutes, this low-sodium recipe is perfect for busy weeknights and those looking to enjoy flavorful meals without compromising health.

Nutriscore Rating: 67/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

Finely chop the onion, tomatoes, garlic, ginger, and green chili.

Step 3

In a large pan, heat coconut oil over medium heat.

Step 4

Add chopped onion and sauté until it becomes translucent, about 5 minutes.

Step 5

Stir in the garlic, ginger, and green chili, and cook for another 2 minutes until fragrant.

Step 6

Add the chopped tomatoes and cook until they turn soft and mushy, about 5 minutes.

Step 7

Mix in coriander powder, cumin powder, turmeric powder, and black pepper. Stir well and cook for 2 minutes to blend the spices.

Step 8

Pour in half a cup of water and let the masala simmer for 5 minutes, allowing the flavors to meld together.

Step 9

Cut the boiled eggs in half and gently place them into the masala. Spoon the masala over the eggs to coat them.

Step 10

Sprinkle garam masala over the top, cover the pan, and let it cook for another 5 minutes on low heat.

Step 11

Garnish the egg masala with freshly chopped coriander leaves before serving.

Step 12

Serve the low sodium egg masala hot with steamed brown rice or whole-grain roti.

Nutrition Facts

Serving size	(1003.8g)

Amount per serving	% Daily Value*
Calories	947.3

Total Fat 59.2g	0%
Saturated Fat 32.7g	0%
Polyunsaturated Fat 0.7g
Cholesterol 1116mg	0%
Sodium 2830.8mg	0%
Total Carbohydrate 59.4g	0%
Dietary Fiber 10.8g	0%
Total Sugars 32.4g
Protein 46.7g	0%

Vitamin D 246IU	0%
Calcium 378.6mg	0%
Iron 13.3mg	0%
Potassium 1803.2mg	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: 55.7%

Protein: 19.5%

Carbs: 24.8%