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A comforting and simple egg curry from the heart of Assam. Hard-boiled eggs and tender potatoes are simmered in a light, aromatic gravy spiced with panch phoron and mustard oil. A perfect homestyle dish.
For 4 servings
Boil Eggs & Potatoes
Shallow-Fry the Eggs
Prepare the Tempering (Tadka)
A comforting and simple egg curry from the heart of Assam. Hard-boiled eggs and tender potatoes are simmered in a light, aromatic gravy spiced with panch phoron and mustard oil. A perfect homestyle dish.
This indian recipe takes 40 minutes to prepare and yields 4 servings. At 351.46 calories per serving with 16.33g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Cook the Masala Base
Simmer the Curry
Garnish and Serve
Incorporate green peas or cauliflower florets along with the potatoes for added nutrition and texture. Add them after cooking the masala and before adding water.
This gravy base works wonderfully with fish. Pan-fry pieces of Rohu or Katla fish and add them to the curry at the final simmering stage instead of eggs.
Increase the amount of red chili powder and add more slit green chilies. You can also add a pinch of black pepper powder along with the garam masala.
For a 'niramish' (vegetarian, no onion/garlic) version, omit the onion and ginger-garlic paste. Increase the amount of tomato and add a pinch of asafoetida (hing) to the tempering.
Eggs are a complete protein source, containing all nine essential amino acids necessary for muscle repair, immune function, and overall body maintenance.
Potatoes provide complex carbohydrates, which are the body's primary source of energy. They offer sustained energy release, making this a fulfilling meal.
The use of spices like turmeric (containing curcumin) and ginger lends anti-inflammatory benefits to the dish, which can help reduce inflammation in the body.
This curry is a good source of various vitamins and minerals, including Vitamin D and B12 from eggs, and Potassium and Vitamin C from potatoes and tomatoes.
One serving of Assamese Egg Curry, which includes two eggs and potatoes, contains approximately 350-400 calories. This can vary based on the size of the potatoes and the amount of oil used.
Yes, it can be a healthy and balanced meal. Eggs provide high-quality protein, potatoes offer complex carbohydrates and potassium, and the spices like turmeric have anti-inflammatory properties. To make it healthier, you can reduce the amount of oil used.
Panch Phoron is a whole spice blend from Eastern India. It typically consists of equal parts of fenugreek seeds, nigella seeds, cumin seeds, black mustard seeds, and fennel seeds. You can easily make it at home by mixing these five spices.
While mustard oil provides the authentic, pungent flavor characteristic of Assamese cuisine, you can substitute it with any neutral vegetable oil like sunflower or canola oil. The taste will be slightly different but still delicious.
The traditional Assamese curry (jool) is thin. However, if you prefer a thicker gravy, you can mash a few of the boiled potato pieces into the curry while it simmers. Alternatively, you can reduce the amount of water or simmer the curry for a longer time with the lid off.
Yes, you can prepare this curry a day in advance. In fact, the flavors often develop and taste even better the next day. Store it in an airtight container in the refrigerator and reheat gently on the stovetop before serving.
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