Indian · lunch, dinner
Home-Style Egg Curry (Anda Masala)
Video by Your Food Lab on YouTube · Open on YouTube
- Vegetarian
- Gluten-free ingredients
- Nut-free
Contains: Egg, Milk. Check labels on stock, sauces and spice mixes.
Two eggs each and a blended onion-and-tomato gravy give a serve about 18 g of protein, with selenium and vitamin B12, and the gravy is made silky without cream.
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Ingredients 26
Method
Tap a time to watch that step in the video.
- Heat 1–2 tbsp oil, crackle the cumin seeds, then fry the sliced onions on medium heat until deep golden, adding splashes of hot water so they brown evenly without burning. 1:36
- Add the garlic, ginger, green chillies, coriander stems, tomatoes and a large pinch of salt. Cook 2–3 minutes on high, add a little hot water, cover and cook 10–15 minutes on low until soft. 2:25
- Cool the mixture, then blend it with a little water to a very smooth purée. 3:31
- Heat the ghee and 1 tbsp oil in a kadhai, crackle the bay leaves, cardamoms, cinnamon and cumin, then add the purée with the turmeric, Kashmiri chilli, coriander powder and hot chilli powder. Cook 4–5 minutes until the oil separates. 4:12
- Add hot water to a smooth, medium-thick gravy, cover and simmer on low for 10–15 minutes. 5:36
- Meanwhile toss the boiled eggs in 1 tsp hot oil with a pinch each of salt, turmeric and Kashmiri chilli for 1–2 minutes. 7:48
- Add the eggs to the gravy with the kasuri methi and garam masala, adjust the salt and finish with chopped coriander. Serve with roti or rice. 8:36
Tip. The base gravy also works with chickpeas, kidney beans or paneer. Use oil instead of ghee to make it dairy-free.
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 22%
- Protein 16%
- Fat 62%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High79%
1.3 g a serve, mostly from oil (48%). 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.
Selenium High66%
36 µg a serve, mostly from hard-boiled eggs (85%). 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 hard-boiled eggs (100%). 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 B6 High42%
0.7 mg a serve, mostly from garlic (33%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin C High40%
36 mg a serve, mostly from tomatoes (32%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin A High36%
324 µg a serve, mostly from hard-boiled eggs (46%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin E High35%
5.2 mg a serve. An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin K High35%
43 µg a serve. 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.
Iron High26%
4.7 mg a serve, mostly from hard-boiled eggs (25%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Folate High23%
94 µg a serve, mostly from hard-boiled eggs (47%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Zinc High21%
2.3 mg a serve, mostly from hard-boiled eggs (48%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Potassium Source18%
860 mg a serve, mostly from onions (25%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source17%
71 mg a serve. Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Calcium Source15%
193 mg a serve, mostly from hard-boiled eggs (26%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D Source11%
2.2 µg a serve, mostly from hard-boiled eggs (100%). 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.
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 Your Food Lab; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.