Indian · breakfast
Anda Bhurji (Indian Masala Scrambled Eggs)
Video by Sanjeev Kapoor Khazana on YouTube · Open on YouTube
- Keto (6.7 g net carbs a serve)
- Vegetarian
- Gluten-free ingredients
- Nut-free
Contains: Egg, Milk. Check labels on stock, sauces and spice mixes.
Two eggs cooked with onion, tomato and spices in each serve: about 14 g of protein for under 250 kcal, more than half a day's selenium and rich in vitamin B12. Naturally gluten-free and low in carbs.
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Ingredients 14
Method
Tap a time to watch that step in the video.
- Heat the butter with the oil (the oil stops the butter burning) in a non-stick pan. Add the cumin seeds and let them sizzle until fragrant. 0:21
- Add the onion and green chillies and cook, stirring, until the onion turns golden brown. Meanwhile, break the eggs into a bowl and whisk them. 0:38
- Add the tomato and salt and cook on medium heat until the tomato is soft and pulpy and the fat starts to separate. 0:57
- Stir in the turmeric, red chilli powder, coriander powder and cumin powder, then the chopped coriander. 1:29
- Pour in the eggs and keep stirring, scraping the sides, for 2–3 minutes on medium heat until just cooked with no big lumps. Serve hot, garnished with a sprig of coriander. 2:05
Tip. Serves 3, two eggs each (our estimate; the cook doesn't say). In Mumbai it is eaten with soft pav bread rolls; wholemeal toast or roti work too.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 3
Where the energy comes from one serve
- Net carbs 11%
- Protein 24%
- Fat 65%
Fits keto: 6.7 g net carbs a serve, with 65% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High57%
31 µg a serve, mostly from eggs (98%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High46%
1.1 µg a serve, mostly from eggs (99%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin A High25%
222 µg a serve, mostly from eggs (67%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Omega-3 Source18%
0.3 g a serve, mostly from oil (69%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Folate Source15%
62 µg a serve, mostly from eggs (71%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin C Source14%
13 mg a serve, mostly from tomato (44%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin E Source14%
2.1 mg a serve, mostly from eggs (48%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin B6 Source14%
0.2 mg a serve, mostly from eggs (49%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Iron Source13%
2.4 mg a serve, mostly from eggs (51%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Zinc Source13%
1.4 mg a serve, mostly from eggs (78%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin D Source11%
2.3 µg a serve, mostly from eggs (97%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin K Source10%
12 µg a serve, mostly from fresh coriander leaves (35%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
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Potassium8%
360 mg a serve, mostly from eggs (35%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Calcium6%
83 mg a serve, mostly from eggs (60%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Magnesium6%
27 mg a serve, mostly from eggs (37%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Sanjeev Kapoor Khazana; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.