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A flavorful, slightly pungent egg curry from Assam, featuring hard-boiled eggs simmered in a light gravy with tender mustard greens. A unique and comforting dish perfect with steamed rice.
For 4 servings
Prepare and Fry the Eggs (5 minutes)
Sauté Aromatics and Potatoes (8 minutes)
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A flavorful, slightly pungent egg curry from Assam, featuring hard-boiled eggs simmered in a light gravy with tender mustard greens. A unique and comforting dish perfect with steamed rice.
This indian recipe takes 40 minutes to prepare and yields 4 servings. At 368.7 calories per serving with 18.2g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Cook the Masala and Greens (8 minutes)
Simmer the Curry (15 minutes)
Garnish and Serve (4 minutes)
If mustard greens are unavailable, you can substitute them with spinach or amaranth leaves. The cooking time for the greens might need slight adjustment.
For a lighter version, you can omit the potatoes entirely. The curry will be quicker to cook.
For a richer, less traditional take, you can add 1/4 cup of coconut milk or a tablespoon of cashew paste towards the end of the cooking process.
A popular variation in Assam is to add small, fried river fish along with the eggs for extra flavor and protein.
Eggs are an excellent source of complete protein, which is essential for muscle repair, immune function, and overall body maintenance.
Mustard greens are a powerhouse of nutrients, including Vitamin K, Vitamin A, and Vitamin C, as well as antioxidants that help fight cellular damage.
The use of mustard oil, turmeric, and ginger provides anti-inflammatory compounds that can help reduce inflammation in the body.
Mustard oil is rich in monounsaturated and polyunsaturated fats, including omega-3 fatty acids, which are beneficial for cardiovascular health.
One serving of this Assamese Egg Curry contains approximately 350-380 calories, making it a balanced and satisfying main course.
Yes, it is a healthy dish. It's rich in protein from the eggs, packed with vitamins and minerals from mustard greens, and uses whole spices with various health benefits. Using mustard oil also provides healthy fats.
While mustard oil provides the authentic, pungent flavor characteristic of this dish, you can substitute it with any neutral vegetable oil like sunflower or canola oil. The final taste will be milder.
Absolutely. You can omit the potatoes to make a lighter, low-carb version of the curry. The cooking time will be shorter as you only need to cook the gravy and greens.
You can store the leftover curry in an airtight container in the refrigerator for up to 2 days. The flavors often deepen overnight. Reheat gently on the stovetop before serving.