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Curried eggs are a simple, flavorful dish that combines heart-healthy eggs with aromatic spices for a nutritious meal. This easy curried egg recipe can be made as creamy curried eggs, an old-fashioned curried eggs recipe, or a simple egg curry recipe for rice. Serve it on toast or with rice, and enjoy a versatile dish that’s rich in protein, vitamins, and antioxidants. You can even try curried eggs without curry powder for a milder version that is still packed with flavor and nutrition.
Ready in just 35 minutes, this easy recipe is rich in flavor and heart-healthy nutrients, including vitamins C, D, B6 and B12, iron and calcium. A recent study of nearly 500,000 people ages 30 to 79 found that those who consumed up to one egg daily had an 11 percent lower risk for heart disease and a 26 percent prevent in stroke risk, compared to people who rarely or never ate eggs. Other research shows that turmeric (the spice that gives curry powder its yellow color) has powerful anti-inflammatory properties, supports the immune system, reduces blood pressure and may help lower risk for Alzheimer’s disease. For a milder version of this recipe, omit the chilis. For a flavor variation, substitute zest of one lemon for the chilis. Perfect for a festive family brunch or dinner, the recipe serves six.
Ingredient
6 eggs
2 tablespoons olive oil
1 medium onion, peeled and diced
1 garlic clove, minced
2 small green chilis, such as jalapeño or serrano, finely chopped (optional), divided
2 tablespoons curry powder
1 can (14 ounces) chopped tomatoes with juice
1 tablespoon lemon juice
Freshly ground black pepper, to taste
2 tablespoons fresh flat leaf parsley or cilantro, chopped
Hard boil the eggs, using your preferred method. Put eggs in ice water. When cool enough to handle, peel, pierce sides of eggs several times with a fork (to let flavors in) and slice in half lengthwise. Heat oil in a skillet over medium heat. Add onion, garlic and half of the chopped chili (if using), then sauté until fragrant and softened, without browning. Add curry powder, tomatoes, lemon juice and pepper. Stir and simmer over low-medium heat, uncovered, until bubbling. Add egg halves and stir gently, spooning sauce over egg halves to cover. Cook until eggs are hot throughout, adding more water if the sauce gets too thick. Remove from heat and transfer to a serving dish. Garnish with parsley or cilantro and the remaining chili (if using) — and enjoy! Adapted from Food.com and Marthastewart.com.
Step 1: Prepare the Eggs
- Hard boil the eggs using your preferred method.
- Place boiled eggs in ice water to cool.
- Peel the eggs once cool and pierce each side several times with a fork to allow flavors to absorb.
- Slice eggs in half lengthwise.
Step 2: Cook the Aromatics
- Heat olive oil in a skillet over medium heat.
- Add onion, garlic, and half of the chopped chilis if using.
- Sauté until fragrant and softened, taking care not to brown.
Step 3: Build the Curry Sauce
- Stir in curry powder, chopped tomatoes with juice, lemon juice, and black pepper.
- Simmer over low to medium heat until bubbling, uncovered.
Step 4: Combine Eggs and Sauce
- Gently add the egg halves to the skillet.
- Spoon sauce over the eggs to coat evenly.
- Cook until eggs are heated through. Add a splash of water if the sauce becomes too thick.
Step 5: Garnish and Serve
- Transfer eggs and sauce to a serving dish.
- Sprinkle with remaining chilis and fresh parsley or cilantro.
- Serve hot with rice, bread, or toast.
Optional Variations
- For a milder version, omit chilis.
- Replace chilis with the zest of one lemon for a citrusy twist.
- Serve curried eggs on toast or with rice for a simple egg curry recipe for rice.
FAQs
What are curried eggs?
A dish of hard-boiled or soft-boiled eggs cooked in a spiced sauce, often including curry powder or turmeric.
How to make simple curried eggs?
Use eggs, aromatics like onion and garlic, a spiced tomato sauce, and gently heat until eggs are coated and warm.
How to boil eggs for curried eggs?
Boil eggs for 9–12 minutes, cool in ice water, peel, and pierce sides before adding to the sauce.
What are the ingredients of egg curry?
Eggs, onion, garlic, spices such as curry powder or turmeric, tomatoes, lemon juice, olive oil, and optional herbs.
Are curried eggs good for you?
Yes, when prepared with heart-healthy ingredients like olive oil, eggs, and vegetables, curried eggs provide protein, vitamins, and antioxidants.
Resources
https://pmc.ncbi.nlm.nih.gov/articles/PMC10460800/?
https://www.health.harvard.edu/heart-health/are-eggs-risky-for-heart-health?
About the Author: Ed Price
