Indian Baked Eggs with Green Chutney Recipe
This Indian baked eggs with green chutney recipe is perfect for breakfast, brunch or dinner! Simply simmer eggs in a stew of potatoes and peppers in a spiced coconut tomato sauce, and serve with a quick homemade chutney of fresh herbs and jalapeno! Serve with freshly baked naan for scooping up the yummy sauce!
If you like shakshuka, you’ll love this Indian baked eggs with green chutney recipe! Dishes that combine eggs with tomato sauce are definitely my thing, as evidenced by this recipe for baked eggs and tortillas, this recipe for baked eggs with poblanos and corn, and the starting frequency with which I serve shakshuka. So when I learned that eggs in a tomato curry sauce was a traditional Indian dish, I knew I had one more to add to my repertoire. While traditional Indian curried eggs are made by simmering hard boiled eggs in a curry sauce, I made this version with potatoes and peppers in an Indian spiced tomato sauce, with eggs cracked into wells before baking. I love to serve it with a spicy green chutney to brighten the flavors, but it’s also delish with dollops of Greek yogurt.
Spices Used in this Indian Baked Eggs Recipe
Spices are such an integral part of Indian cuisine and they are used in all different forms. Spices can be used ground, as a blend of several spices, as a paste, or even whole. Using these different spices provide an aromatic and warming touch to Indian foods that make this cuisine unique and delicious! Listed below are the spices that are used in this Indian baked eggs recipe.
Turmeric has an earthy, pungent fragrance. It’s often used in curries to provide the golden color but it stains easily so be careful with your clothes and utensils while cooking. Turmeric can be used fresh or dried and has been known to have anti-inflammatory benefits.
Cumin is often used whole or in spice mixes and it adds a smokey note to Indian dishes. Freshly ground cumin creates the most intense flavor and fragrance when comparing to store bought. You can buy cumin seeds and dry-roast them to make your own cumin powder, which is extra flavorful. Just use a separate coffee grinder to blend spices.
Garam Masala actually means “hot spices” and is a blend of spices that adds warmth and sweetness, with a touch of heat to food. The spices in Garam Masala are typically coriander, cumin, cardamom, cloves, black pepper, cinnamon or cassia, and nutmeg.
Green Chutney for this Indian Baked Eggs Recipe
Chutney is a condiment that originated in India and is a staple in Indian cuisine. It is made from fruits, vegetables, and/or herbs with vinegar, sugar, and spices. There are many types of chutneys that contain different flavors such as tomato, peanut, mango, and mint. The purpose of having a dish with chutney is to bring balance or highlight a specific flavor profile. The green chutney in this Indian baked eggs dish is a more heat-forward version of a mint chutney and contains herbs and spices like mint, dried red chili, and cilantro. It is spicy, tangy, and cool all at the same time!
I love using green chutney as a simple dip for veggies or falafel but here are some other recipes to use this green chutney with:
You can add it to any type of grain bowl:
You can use it as a condiment on meats, burgers, sandwiches, and wraps:
Egg Nutrition
Egg lovers rejoice!
Last week, the committee that advises government's Dietary Guidelines announced they are dropping the longstanding warning against eating cholesterol-rich foods. The current guidelines are to limit daily cholesterol consumption to less than 300 mg. With almost 200 mg of cholesterol in one large egg, that warning didn't leave much room to indulge in a good sunny side up and over, despite multiple studies showing eggs do not raise cholesterol.
I, for one, was happy to hear this news as someone who loves eggs and hates seeing people afraid of them. Let's take a look at some of the benefits:
Pastured eggs, from chickens raised on their natural diet of grass, seeds, and insects, produce a yolk with over 600 mg of omega 3 fats. These fats are well known for heart health, but also have tremendous benefit for the brain.
Eggs are the richest food source of choline, an essential vitamin that 90% of Americans are not consuming adequate amounts of. Choline is needed to build cell membranes and to produce neurotransmitters, the signaling molecule in the brain.
An egg contains 10% daily needs of vitamin A, a critical nutrient for healthy skin and eyes.
Eggs are a rich source iodine and selenium, two minerals crucial for thyroid health. An egg contains 20% daily needs of iodine, a key component of thyroid hormones and 30% daily needs of selenium, a mineral which helps activate thyroid hormones.
It's true, eggs raise cholesterol - but in a good way! Studies have found eggs can increase HDL cholesterol, the good kind that protects against heart disease.
With protein and fat all in a nice little package, eggs are quite filling, especially when compared to the cereal, pastries, white toast and other breakfast items people often eat instead.
If you can afford it, it may be worth seeking out local, pastured eggs. By doing so you can give back to your community by supporting local businesses. Pastured chickens tend to eat a healthier diet, their eggs contain more nutrients, and they are more likely to have better animal welfare. To find pastured eggs, most grocery stores now carry them, but checking out your local farmers market may be a good place as well. That said, all eggs are super nutritious, and there’s nothing wrong with conventional!
Indian Baked Eggs with Green Chutney
Serves 4ish
Ingredients
1 lb fingerling potatoes
1-2 tablespoons neutral flavored oil
1 red onion, peeled and chopped
2 red bell peppers, stemmed, seeded and chopped
4 garlic cloves, minced
1 tablespoon freshly grated ginger
1 1/2 teaspoons cumin
1 teaspoon chili powder
1/2 teaspoon garam masala
1/2 teaspoon turmeric
28 ounces canned tomato puree
1/2 cup full fat coconut milk
6 eggs
Naan, toasted, for serving
Green chutney, recipe follows, for serving
Instructions
Place potatoes in a pot with enough water to cover by a couple inches. Bring to a boil, and cook 10-15 minutes until tender. Drain and set aside to cool.
Preheat oven to 350 degrees.
Heat oil in a large, oven-safe skillet on medium high heat. Add onion, peppers and a pinch of salt, and saute until tender and lightly golden, about 10 minutes.
Add garlic, ginger and spices. Cook 1 minute until fragrant. Stir in tomatoes, boiled potatoes (halved if large), and coconut milk, scraping up any browned bits from the bottom of the skillet. Simmer 10 minutes. Taste and season with salt and black pepper to taste.
Make 6 wells in the tomato sauce and crack an egg into each. Place skillet in the oven and bake 15-18 minutes until whites are set and yolks are still runny. Dollop with green chutney and serve with naan.
Green Chutney Recipe
Makes 2/3 cup
Ingredients
1½ packed cups cilantro
½ packed cup mint
1 shallot, minced
1 dried red chili or ¼ teaspoon crushed chili flakes
Juice of 1 lime
¼ yogurt or coconut cream
1 teaspoon honey
Instructions
Blend all ingredients in a food processor until it forms a pesto-like sauce. Season to taste with salt.
If you like this Indian Baked Eggs recipe, you might also like these other International vegetarian dishes:
Vegetarian Breakfast Enchiladas
One Dish Vegetarian Greek Rice Casserole
Vegetarian Babaganoush Bowl
