Meals Recipes Ingredients Cuisines Diets Health Goals Articles

Recipes

Popular Recipes
Quick Recipes
Healthy Recipes
Breakfast
Lunch
Dinner
All Recipes

Cuisines

Indian
Italian
Mexican
Chinese
Thai
Mediterranean
All Cuisines

Diets

Vegetarian
Vegan
Keto
Paleo
Gluten-Free
Dairy-Free
All Diets

Resources

Meal Planner
Articles
Nutrition Guide
Cooking Tips
Health Goals
Ingredients

Mobile App Coming Soon

We are coming with our mobile apps to help you plan your meals. Sign up to get early access.

About Us|Privacy Policy|Terms of Service|Contact|Sitemap

X IG P YT

Assamese Mustard Egg Curry Recipe | CraftMyMeals | CraftMyMeals

Home
Recipes
Assamese Mustard Egg Curry

indianmediumeggetariangluten-freedairy-freenut-free

soy-free

kosher

mediterranean

Assamese Mustard Egg Curry

Popularity

2.0

Taste Score:7/10

A classic from Assam, this egg curry features a pungent, tangy gravy made from ground mustard seeds and mustard oil. Boiled eggs and potatoes are simmered in this flavorful sauce for a truly unique and comforting meal.

Prep15m

Cook25m

Soak15m

Servings4

Serving:1 cup

402 cal

Ingredients

For 4 servings

8 count Eggs (Hard-boiled and peeled)
2 medium Potatoes (Boiled, peeled and halved)
4 tbsp Mustard Oil
2 tbsp Black Mustard Seeds (For the paste)
1 tbsp Yellow Mustard Seeds (For the paste)
3 count Green Chilies (2 for paste, 1 slit for gravy)
4 cloves Garlic Cloves
1 tsp Panch Phoron (Bengali five-spice blend)
1 large Tomato (Finely chopped)
0.5 tsp Turmeric Powder
1 tsp Kashmiri Red Chili Powder (For color, adjust to taste)
1.25 tsp Salt (Adjust to taste)
2 cups Water (Use warm water for a better consistency)
2 tbsp Coriander Leaves (Freshly chopped, for garnish)

Nutrition per Serving

402

Calories

18g

Protein

25g

Carbs

Instructions

1
Prepare the Mustard Paste
- Soak the black and yellow mustard seeds in 1/4 cup of warm water for at least 15-20 minutes. This step is crucial to reduce bitterness.
- Drain the water and transfer the soaked seeds to a grinder jar.
- Add the garlic cloves, 2 green chilies, and a pinch of salt. Grind into a very smooth paste, adding a few tablespoons of water as needed to facilitate grinding.
2
Sauté the Eggs and Potatoes
- Using a knife, make a few shallow, lengthwise slits on the hard-boiled eggs. This helps them absorb the gravy.
- Heat 2 tablespoons of mustard oil in a kadai or pan over medium-high heat until it reaches its smoking point, then reduce the heat to medium.
- Carefully add the boiled eggs and potato halves. Sprinkle with a pinch of turmeric powder and salt.
- Sauté for 3-4 minutes, turning gently, until they develop a light golden-brown, slightly crisp layer. Remove from the pan and set aside.
3
Prepare the Curry Base

Similar Recipes You Might Like

View all recipes

medium

vegetariangluten-free

indian

Daal Mash Fry

A dhaba-style classic featuring tender urad dal fried with a fragrant masala of onions, tomatoes, and ginger. This semi-dry lentil dish is hearty, flavorful, and pairs perfectly with hot naan or roti.

vegetariangluten-free

indian

Fruit and Nut Bowl

A vibrant and energizing Indian-style bowl packed with fresh fruits, crunchy nuts, and wholesome seeds in a lightly sweetened, cardamom-infused yogurt base. Perfect for a healthy breakfast or a revitalizing snack, this no-cook recipe is ready in just 10 minutes.

Dalia Porridge

A wholesome and savory porridge made from broken wheat and mixed vegetables. This one-pot meal is a popular, nutritious breakfast or light lunch option across India, ready in under 30 minutes.

Vegetable Seviyan Upma

A savory and wholesome Indian breakfast made with roasted vermicelli, colorful vegetables, and a fragrant tempering of spices. This quick one-pot meal is light on the stomach and ready in under 30 minutes, perfect for busy mornings.

30 min

303cal

9gprotein

About This Assamese Mustard Egg Curry Recipe

This indian recipe takes 40 minutes to prepare and yields 4 servings. At 401.77 calories per serving with 17.75g of protein, it's a moderately challenging recipe perfect for lunch or dinner.

27g

Fat

Fiber5g

Sodium899mg

Potassium813mg

Phosphorus345mg

Know more about our calculations

In the same pan, add the remaining 2 tablespoons of mustard oil and heat it.

Add the panch phoron and let the seeds crackle and become fragrant, which should take about 30 seconds.

Add the finely chopped tomato and cook for 4-5 minutes, stirring occasionally, until it breaks down and becomes soft and pulpy.

Add the turmeric powder and Kashmiri red chili powder. Sauté for another minute until the oil begins to separate from the masala.

Combine and Simmer the Curry

Reduce the heat to low and add the prepared mustard paste. Stir continuously and cook for only 1-2 minutes. Do not overcook, as this will make the entire gravy bitter.
Pour in 2 cups of warm water and add salt to taste. Mix everything well and bring the gravy to a gentle boil over medium heat.
Gently slide the fried eggs and potatoes into the gravy. Slit the remaining green chili and add it to the curry for a fresh, spicy aroma.
Cover the pan and let it simmer on low heat for 5-7 minutes, allowing the eggs and potatoes to soak up the flavors of the mustard gravy.

Garnish and Serve

Turn off the heat. Garnish with freshly chopped coriander leaves.
Let the curry rest, covered, for 5 minutes before serving. This allows the flavors to deepen.
Serve hot with plain steamed rice for an authentic Assamese meal.

Pro Tips

1Soaking the mustard seeds in warm water is essential to remove their inherent bitterness. Don't skip this step.
2Never overcook the mustard paste. Sauté it on low heat for just a minute or two until the raw smell disappears. Overcooking will make the gravy unpleasantly bitter.
3Always heat mustard oil until it reaches its smoking point and then cool it slightly. This mellows its pungent flavor and makes it more pleasant to cook with.
4For a richer, creamier gravy, you can add 1 tablespoon of soaked poppy seeds (posto/khus khus) while grinding the mustard paste.
5Adjust the number of green chilies based on your preferred spice level. The slit chili added at the end imparts aroma more than heat.

Recipe Variations

Protein Swap

This same mustard gravy is famously used to make fish curry (Sorshe Maach). You can replace the eggs with pan-fried Rohu or Hilsa fish.

Add Vegetables

Incorporate other vegetables like cauliflower florets or drumsticks. Add them after the tomatoes and cook until tender before adding the mustard paste.

Creamier Gravy

For a milder, creamier version, add 2 tablespoons of whisked yogurt or a splash of coconut milk to the gravy after adding the water. Ensure the heat is low to prevent curdling.

Health Benefits

✨

Rich in Complete Protein

Eggs are an excellent source of high-quality, complete protein, containing all nine essential amino acids necessary for muscle repair, immune function, and overall body maintenance.

❤️

Contains Heart-Healthy Fats

Mustard oil is rich in monounsaturated and polyunsaturated fats (MUFAs and PUFAs), including omega-3 fatty acids, which help lower bad cholesterol and support cardiovascular health.

✨

Anti-inflammatory Properties

Key ingredients like turmeric (containing curcumin), garlic, and mustard seeds possess potent anti-inflammatory compounds that can help reduce inflammation in the body.

✨

Good Source of Minerals

This dish provides essential minerals like selenium from eggs and mustard seeds, and potassium from potatoes, which are vital for thyroid function and blood pressure regulation.

Frequently Asked Questions

How many calories are in one serving of Assamese Mustard Egg Curry?

One serving of Assamese Mustard Egg Curry contains approximately 350-400 calories. The majority of calories come from the eggs, potatoes, and mustard oil.

Is Assamese Mustard Egg Curry healthy?

Yes, it is a relatively healthy dish. Eggs provide high-quality protein, while mustard oil is a source of heart-healthy monounsaturated and polyunsaturated fats. Spices like turmeric offer anti-inflammatory benefits. It's a balanced meal when paired with steamed rice.

My mustard gravy turned bitter. What went wrong?

Bitterness in mustard gravy is a common issue. It's usually caused by two things: 1) Not soaking the mustard seeds long enough, or 2) Overcooking the mustard paste. The paste should only be sautéed for 1-2 minutes on low heat before adding liquid.

Can I make this curry without potatoes?

Absolutely. The potatoes add substance and make the dish more filling, but you can omit them entirely or replace them with other vegetables like cauliflower florets or green peas.

What can I use instead of panch phoron?

While panch phoron provides the authentic aroma, if you don't have it, you can use a simple tempering of 1/2 tsp cumin seeds and 1/4 tsp nigella seeds (kalonji) as a close substitute.