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A popular Punjabi street food delight where boiled eggs are mashed on a tawa with a spicy, tangy onion-tomato masala. Rich, flavorful, and perfect with pav or roti, this dish comes together in under 30 minutes for a hearty meal.
For 4 servings
Prepare the Eggs
Sauté the Masala Base
Cook Tomatoes and Spices
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A popular Punjabi street food delight where boiled eggs are mashed on a tawa with a spicy, tangy onion-tomato masala. Rich, flavorful, and perfect with pav or roti, this dish comes together in under 30 minutes for a hearty meal.
This punjabi recipe takes 30 minutes to prepare and yields 4 servings. At 329.3 calories per serving with 15.64g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or brunch.
Add and Mash the Eggs
Garnish and Serve
For a vegetarian version, replace eggs with 250g of crumbled paneer. For a vegan option, use firm tofu. Sauté the paneer or tofu separately until golden before adding to the masala. Use vegan butter or increase the oil.
Increase the amount of green chilies and red chili powder. You can also add a pinch of black pepper powder along with the other spices for an extra kick.
For a richer, restaurant-style finish, stir in 1-2 tablespoons of fresh cream (malai) or cashew paste at the very end, just before turning off the heat.
Eggs are a complete protein source, providing all nine essential amino acids necessary for building and repairing tissues, muscle growth, and overall body function.
This dish is packed with essential nutrients. Eggs provide Vitamin D, B12, and selenium, while tomatoes, onions, and spices contribute antioxidants like lycopene and quercetin.
Key ingredients like turmeric (curcumin), ginger, and garlic possess powerful anti-inflammatory and antioxidant properties that can help strengthen the immune system and protect against illness.
A single serving of Amritsari Tawa Egg Masala contains approximately 350-400 calories, depending on the amount of butter and oil used. It's a substantial dish rich in protein and fats.
It is moderately healthy. The dish is an excellent source of high-quality protein from eggs. However, the traditional preparation uses a generous amount of butter and oil, making it higher in fat. To make it healthier, you can reduce the amount of fat used.
A tawa is a wide, flat or slightly concave pan common in Indian cooking. It provides a large surface area for even cooking, sautéing, and mashing, which is key to this dish's street-food style. If you don't have one, a large, wide skillet or a cast-iron pan is a great substitute.
Yes, you can. The besan acts as a thickener and adds a characteristic nutty flavor. If you omit it, the gravy might be slightly thinner. You can compensate by cooking the masala a bit longer to let it thicken naturally.
You can prepare the onion-tomato masala base in advance and store it in an airtight container in the refrigerator for up to 2 days. When ready to serve, reheat the masala, add a splash of water if needed, and then proceed with adding the boiled eggs and finishing the dish.