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A quick and flavorful Indian scrambled egg dish cooked in a spicy tomato and onion masala. Perfect with roti or bread for a hearty breakfast or a simple weeknight meal.
For 3 servings
Prepare the Masala Base
Cook the Tomatoes and Spices
Scramble the Eggs
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A quick and flavorful Indian scrambled egg dish cooked in a spicy tomato and onion masala. Perfect with roti or bread for a hearty breakfast or a simple weeknight meal.
This indian recipe takes 25 minutes to prepare and yields 3 servings. At 353.91 calories per serving with 16.13g of protein, it's a beginner-friendly recipe perfect for breakfast or brunch or lunch or dinner.
Garnish and Serve
For a vegetarian version, replace the eggs with 200g of crumbled paneer (Indian cottage cheese). Add the paneer at the final step and cook for 3-4 minutes until heated through.
Add 1/2 cup of finely chopped bell peppers (capsicum) or 1/4 cup of green peas along with the onions for extra nutrition and texture.
For a richer, creamier texture, stir in 2 tablespoons of heavy cream or full-fat milk just before turning off the heat.
Substitute garam masala with 1 teaspoon of pav bhaji masala for a unique, Mumbai street-food flavor profile.
Eggs provide high-quality complete protein, containing all the essential amino acids necessary for muscle repair, immune function, and maintaining healthy skin and hair.
Tomatoes are packed with lycopene, a powerful antioxidant that helps protect cells from damage and supports heart health. Cooking tomatoes increases the bioavailability of lycopene.
The inclusion of spices like green chilies and red chili powder, which contain capsaicin, can provide a temporary boost to your metabolism and aid in calorie burning.
One serving of Egg Tomato Mash contains approximately 320 calories, making it a substantial and energizing meal.
Yes, it is a very healthy and balanced dish. It's rich in high-quality protein from eggs, packed with vitamins and antioxidants from tomatoes and onions, and features anti-inflammatory spices. It is also naturally gluten-free.
To create a similar vegan dish, you can replace the eggs with crumbled firm tofu or a commercial plant-based egg substitute. Sauté the crumbled tofu in the masala until it's well-coated and heated through.
It pairs wonderfully with Indian flatbreads like roti, chapati, or paratha. It's also delicious with toasted bread, pav (soft bread rolls), or as a side dish with dal and rice.
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a non-stick pan over low heat or in a microwave until warmed through. Avoid overheating to prevent the eggs from becoming rubbery.