Loading...
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.
Prepare the Mustard Paste
Sauté the Eggs and Potatoes
Prepare the Curry Base
A refreshing and protein-packed salad combining fluffy quinoa, hearty chickpeas, and crisp vegetables. The creamy lemon-tahini dressing ties everything together for a light yet satisfying meal, perfect for a healthy lunch.
A comforting and flavorful baked dish where assorted vegetables are cooked in a spiced yogurt-based gravy and baked to perfection. A wholesome Indian take on a classic casserole, perfect for a hearty meal.
A simple yet satisfying breakfast bowl featuring creamy yogurt topped with crunchy homemade granola and fresh berries. It's a quick, healthy, and delicious way to start your day.
A light, fluffy, and protein-packed omelette made with only egg whites and loaded with fresh vegetables and mild Indian spices. It's a perfect healthy and quick start to your day, ready in under 15 minutes.
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.
This indian recipe takes 40 minutes to prepare and yields 4 servings. At 406.53 calories per serving with 17.98g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Combine and Simmer the Curry
Garnish and Serve
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.
Incorporate other vegetables like cauliflower florets or drumsticks. Add them after the tomatoes and cook until tender before adding the mustard paste.
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.
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.
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.
Key ingredients like turmeric (containing curcumin), garlic, and mustard seeds possess potent anti-inflammatory compounds that can help reduce inflammation in the body.
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.
One serving of Assamese Mustard Egg Curry contains approximately 350-400 calories. The majority of calories come from the eggs, potatoes, and mustard oil.
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.
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.
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.
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.