Loading...
A fiery and aromatic South Indian egg fry, where hard-boiled eggs are roasted with a generous amount of garlic and spices. This quick and easy side dish is perfect with rice and sambar.
Boil and Prepare the Eggs
Prepare the Masala Base
A classic Karnataka one-pot meal, reimagined for a low-glycemic diet. This version uses wholesome foxtail millet instead of rice, combined with lentils and vegetables in a fragrant, spicy tamarind broth. It's comfort food that's both hearty and healthy.
A wholesome and savory South Indian pancake made with a low-glycemic blend of millets, brown rice, and mixed lentils. Packed with fiber and protein, this diabetic-friendly adai is a delicious and guilt-free choice for breakfast or dinner.
Crispy, golden crepes made from a fermented rice and lentil batter, filled with a savory spiced potato mixture. A beloved South Indian classic, perfect for a hearty breakfast or light dinner, best served with sambar and coconut chutney.
A warm, savory breakfast dish made from roasted semolina and simple spices. This quick, comforting, and classic South Indian tiffin item is soft, fluffy, and ready in under 30 minutes.
A fiery and aromatic South Indian egg fry, where hard-boiled eggs are roasted with a generous amount of garlic and spices. This quick and easy side dish is perfect with rice and sambar.
This south_indian recipe takes 25 minutes to prepare and yields 4 servings. At 308.35 calories per serving with 15.54g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Add Spices and Roast the Eggs
Garnish and Serve
Add 1 teaspoon of fennel powder (saunf) along with the other spices for a classic Chettinad flavor profile.
For a sweeter, more traditional taste, replace the large onion with 10-12 pearl onions (sambar onions), halved.
After roasting the spices, add 1/4 cup of thin coconut milk or water and simmer for 3-4 minutes to create a light gravy before adding the eggs.
Add 2-3 slit green chilies along with the onions for an extra layer of heat and flavor.
Eggs are a complete protein, containing all nine essential amino acids. Protein is vital for muscle repair, immune function, and maintaining healthy skin and hair.
Garlic is rich in a compound called allicin, which is known for its potent antibacterial, antiviral, and immune-boosting properties. The spices, especially turmeric, also contribute to a stronger immune system.
Turmeric contains curcumin, a powerful anti-inflammatory compound. Garlic and black pepper also possess anti-inflammatory benefits, which can help reduce chronic inflammation in the body.
This dish provides essential nutrients like Vitamin D, Vitamin B12, and choline from eggs, which are important for bone health, brain function, and metabolism.
A single serving of Poondu Muttai Varuval (2 eggs) contains approximately 250-300 calories, depending on the amount of oil used.
Yes, it can be a healthy dish. It's an excellent source of protein from eggs and provides health benefits from garlic and spices. To make it healthier, you can reduce the amount of oil used.
You can store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan or microwave before serving.
While sesame oil provides the most authentic South Indian flavor, you can substitute it with coconut oil or any neutral vegetable oil like sunflower oil.
This usually happens if the heat is too high when you add the spice powders. Always cook spices on low heat. If it starts to stick, add a tablespoon of water to deglaze the pan and prevent burning.
Yes, you can adjust the amount of garlic to your preference. However, garlic ('Poondu') is the star ingredient of this dish, so reducing it significantly will change the flavor profile.