Medically reviewed by Shahzadi Devje, Registered Dietitian (RD) & Certified Diabetes Educator (CDE)
This post was sponsored by the American Egg Board’s Egg Nutrition Center. As always, all opinions are my own.
A mouthwatering egg curry recipe with some major Fall vibes. Turnips cooked in a thick tomato-yogurt base, infused with fresh herbs and curry powder. Thanks to the eggs and vegetables, this Indian curry is rich in protein and a source of important vitamins and minerals.
Honestly, it's a god-send, especially if you're short on time and want to serve up a nourishing and tasty meal that the entire family will enjoy. Plus, it's super simple to pull off and perfectly spiced.
What are the benefits of eggs?
As a dietitian, I’m excited to share that eggs are included in all healthy eating patterns recommended in the 2015-2020 Dietary Guidelines for Americans, as well as Canada's Food Guide. In fact, eggs are a naturally nutrient-rich choice providing a good or excellent source of eight essential nutrients.
Plus, they do a great job in complementing a plant-forward eating pattern, as they are a carrier for under-consumed vegetables. I don't know about you, but in my book, no egg dish is complete without a handful of spinach, kale, peas, broccoli, or mushrooms. The possibilities are endless!!
You may not know this, but eggs can help you absorb the nutrients found in plant foods; we're talking vitamin E and carotenoids. Plus, pairing plant foods with high-quality protein foods – like eggs – can help meet daily protein needs to support healthy muscles and strong bones and help achieve optimal vitamin and mineral intake. You can find specific nutrition information about eggs below!
Looking for another easy and healthy egg recipe? Try my Moroccan Shakshuka Eggs With Lentils
I learnt from the best chef...
Being Desi (South Asian), curries have been the standard in my home. I've been preparing them for as long as I can remember. As a five-year-old, tagging along with my grandma in her kitchen was pure pleasure.
I was dazzled by her creativity, her ability to turn something basic into something brilliant. And, when I think about some of my most cherished memories, many of them involve food and her. Watching my grandmother pour love into every recipe was pretty magical. She, along with my mother, taught me everything I know about cooking.
Fast forward, and my 6-year old is as eager as I was, always ready to roll up his sleeves and get cooking. And, little man couldn't wait to make this egg curry recipe with me.
Here is a snapshot of the ingredients you need to make this egg curry.
- Eggs. These are the star in this curry; they're used to complete the masala sauce. You want to make sure that the eggs are not overcooked or they'll turn rubbery. The creamy yellow yolk is absolutely delicious!
- Turnips. This veggie adds a nice crunch to this boiled egg curry. You want to chop the turnips into 1-inch cubes before you cook them - that way, the cooking time is short and they'll retain their texture.
- Tomatoes. I like using fresh tomatoes; they add a level of sweetness and flavour that, I think, is superior to tomato sauce or puree.
- Onion. Red onion is a nice choice for this vegetarian curry. You want to chop it pretty finely and cook it down until golden.
- Garlic. Crushed garlic does a fine job of infusing this curry with a bold flavour.
- Yogurt. I use plain regular yogurt because it adds a nice tanginess and creaminess to the sauce.
- Curry powder. There's a ton of curry powders out there, and it's great to experiment with different ones in your cooking. I've used mild curry powder in this recipe, which you can find in most large grocery stores (in the bulk spices or Indian food aisle).
- Cilantro. Fresh is best! The flavour of cilantro complements this egg curry nicely.
- Mint. I adore mint, and it provides a unique freshness that's difficult to match... Just be sure to add it towards the end.
- Oil. I like extra-virgin olive oil for its heart-healthy nature. It adds an excellent taste to my Indian recipes.
- Chilli. A large green chilli gives this egg curry recipe some heat. You can adjust the heat to your liking.
- Salt. I use unrefined Himalayan pink salt which adds health-promoting minerals.
- Water. For boiling the eggs and also to use later on in the cooking process to cook the turnips.
How to make it
Step 1: Start by boiling the eggs. In a medium pot, pour water and bring to boil. Then, gently place in one egg at a time with a spoon. Be careful not to drop and crack the eggs.
Step 2: Once cooked, drain the hot water from the pot, and replace it with cold water. Set aside, and allow the eggs to cool before peeling them.
Step 3: To make the egg curry, start by heating the oil and frying garlic.
Step 4: Follow with onion and continue to fry until the onion is lightly golden.
Step 5: Then, stir in tomatoes, and cook over medium-high heat. As they soften, use your spoon to mash them, to ensure there are no more tomato chunks.
Step 6: Add curry powder.
Step 7: Then add green chilli (optional)
Step 8: Add fresh cilantro. Stir, cover and cook for a couple of minutes, over medium heat.
Step 9: Now season with salt.
Step 10: Mix in the turnips, and the remaining cup of water. Cover and simmer on medium-low heat for 20 minutes or until the turnips are cooked through.
Step 11: Stir in the yogurt.
Step 12: Now it's time to add peeled boiled eggs. Be gentle when stirring.
Step 13: Finish by garnishing with mint, cover and simmer for five more minutes.
Egg nutrition facts
Following is the nutritional information for two large eggs (boiled)
|Vitamin D||58 IU|
- To achieve perfectly hard-boiled eggs:
- Use a medium-sized pot to allow the eggs plenty of space to boil evenly
- Always start with boiling water before adding the eggs
- Use a timer - 9 minutes is the sweet spot for this recipe
- Once cooked, don't forget to drain the hot water and replace with cold water to shock the eggs. I don't bother with ice.
- Chop the turnips in small chunks - the smaller they are - the faster they will cook and absorb the flavours.
- You want to wait until the tomatoes are completely mushy before adding the spices. This helps to create a thick consistency.
- Keep a close eye on the curry throughout the cooking process. Stir often to prevent burning.
- If you can, use fresh ingredients - especially the herbs. They exude a beautiful fresh scent to this dish - which makes all the difference.
- Depending on your taste buds, you can either add an extra green chilli or omit it altogether.
- The boiled egg masala pairs beautifully with naan, roti or paratha, and crusty bread.
- If you're not a fan of turnips, or if they're not available where you live, feel free to substitute them with other vegetables like potatoes, cauliflower, pumpkin or carrots.
- You could also add some chickpeas to the curry for extra protein.
- Swap out the yogurt for coconut milk or add vegetable broth to create a dairy-free curry.
Leftover egg curry should be stored in an airtight container for 3-4 days.
Freeze egg curry in small portions to use within the next few weeks. Just allow it to cool completely before transferring into freezer-safe containers.
More Curry Recipes You May Like
What's your favourite way to enjoy eggs? Have you tried my Egg Curry before?
If you try this recipe, would love to hear from you! Leave a comment, rate it, or share a photo and hashtag with #desiliciousrd on Instagram, or Facebook! Can’t wait to see your photos.
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Egg Curry Recipe With Turnips
- 8 cups water
- 8 eggs medium
- 1 tbsp olive oil extra virgin
- 2 garlic cloves medium, peeled and crushed
- 1 red onion large, peeled and finely chopped
- 2 tomatoes large, washed and cut into small chunks
- 2 tsp curry powder mild
- 1 green chilli large, washed and finely chopped
- 1.5 cups cilantro fresh, washed and finely chopped
- 1.25 tsp salt sea salt
- 3 turnips small, washed, peeled and cut into very small chunks
- 1 cup yogurt 2% milk fat
- 0.25 cup mint fresh, washed and finely chopped
- In a medium pot, pour 7 cups of water and bring to boil. Once boiling, gently place in one egg at a time with a spoon. Be careful not to drop and crack the eggs. Boil over high heat for 9 minutes. Once cooked, drain the hot water from the pot, and replace with cold water. Set aside, and allow the eggs to cool before you peel them.
- In a separate large pot, heat oil over medium heat, and fry the garlic and onion until lightly golden.
- Stir in the tomatoes, and cook over medium-high heat. Keep a close eye and continue to stir, as you don't want the tomatoes to burn. As they soften, use your spoon to mash them, to ensure there are no more tomato chunks.
- Add curry powder, green chilli (optional) and cilantro. Stir, cover and cook for 2 minutes, over medium heat.
- Mix in the turnips, the remaining 1 cup water and salt. Cover and simmer on medium-low heat for 20 minutes or until the turnips are cooked through.
- Stir in yogurt, peeled boiled eggs and mint. Cover and simmer for 5 more minutes
- Serve with hot roti, rice, quinoa, couscous or bread.
- To achieve perfectly hard boiled eggs:
- use a medium sized pot to allow the eggs plenty of space to boil evenly
- always start with boiling water before adding in the eggs
- use a timer - 9 minutes is the sweet spot for this recipe
- once cooked, don't forget to drain the hot water and replace with cold water to shock the eggs. I don't bother with ice.
- Chop the turnips in small chunks - the smaller the better and cook them with the lid on. They will cook faster and absorb the flavors better
- You want to wait until the tomatoes are completely mushy before going in with the spices. This helps to create a nice thick consistency of your curry.
- Keep a close eye throughout, and stir often to prevent burning
- If you can, use fresh ingredients - especially the herbs, as they exude a fresh beautiful scent to this dish
- Make sure your egg curry is a nice thick consistency before adding the eggs and garnish with mint
- Depending on your taste buds, you can either add an extra green chilli or omit altogether
- Once the egg curry has cooled, store in the fridge for up to 3 days
Keep in mind that the nutritional values provided are approximations and suggestions. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It's perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
Shahzadi is an award-winning registered dietitian (RD) regulated by the College of Dietitians of Ontario and a certified diabetes educator (CDE), approved by the Canadian Diabetes Educator Certification Board. A notorious foodie, she's dedicated to helping you end your cooking wars, transform your health, and be the best version of yourself! Shahzadi is an on-air nutrition expert for CTV Your Morning and a regular contributor to other national media outlets.