Egg Masala

0/4

Work top to bottom — prep ahead while timers run

Gather everything first, then follow the steps

Protein· 1

  • 2 eggs110g

Vegetables· 4

  • 60 g red onion (chopped)60g
  • 80 g tomato (chopped)80g
  • 8 g garlic (minced)8g
  • 6 g ginger (minced)6g

Sauces· 1

  • 15 g tomato purée (1 tbsp)15g

Spices· 4

  • 4 g curry powder (2 tsp)(staple)4g
  • 1 g turmeric (a pinch)(staple)1g
  • 1 g chili powder (a pinch)(staple)1g
  • pinch of salt(staple)2g

Fats & oils· 1

  • 5 g cooking oil (1 tsp)5g
  1. 8 min · hands-free

    Put the eggs into cold water, bring to the boil and cook 8 min, then cool under cold water, peel and halve.

    Why? The original deep-fries whole eggs, adding tens of kcal of oil per serving; boiling keeps them just as satisfying while protecting the yolk's nutrients.

    Tip: For a slightly soft yolk boil 7 min; for fully set, 9 min.

    08:00

    Next up:Heat 1 tsp oil in a non-stick pan and sauté the onion, garlic and ginger over medium heat for ~3 min until the onion softens and turns lightly golden.

  2. Heat 1 tsp oil in a non-stick pan and sauté the onion, garlic and ginger over medium heat for ~3 min until the onion softens and turns lightly golden.

    Why? Cooking the onion until sweet is the backbone of the gravy's richness — a well-softened onion lets you use less oil yet keep a deep flavour.

    Tip: Chop the onion fine so it releases flavour faster and melts into the sauce.

    Next up:Add the curry powder, turmeric and chili powder and toast 30 sec, then add the tomato, tomato purée and 4 tbsp water; simmer 4 min into a thick gravy.

  3. Add the curry powder, turmeric and chili powder and toast 30 sec, then add the tomato, tomato purée and 4 tbsp water; simmer 4 min into a thick gravy.

    Why? Toasting the spices for 30 sec wakes up their aroma; fresh tomato plus purée give enough tang and body that you don't need coconut milk or extra oil to thicken.
    Watch out: Dry spices burn fast — add the tomato the moment they smell fragrant.

    Next up:Season with salt, nestle the halved eggs cut-side down into the gravy and simmer 2 min so they soak up the masala.

  4. Season with salt, nestle the halved eggs cut-side down into the gravy and simmer 2 min so they soak up the masala.

    Why? Adding the eggs last for just 2 min keeps the yolks from overcooking grey, and the cut side down lets them drink in the sauce.

    Tip: Serve with half a bowl of brown rice and cucumber — that's a full protein meal.