Egg Tomato Mash
A quick and flavorful Indian scrambled egg dish cooked in a spicy tomato and onion masala. Perfect with roti or bread for a hearty breakfast or a simple weeknight meal.
For 3 servings
Prepare the Masala Base
- Heat oil in a wide, non-stick pan or skillet over medium heat.
- Add mustard seeds and cumin seeds. Allow them to crackle for about 30 seconds.
- Add the finely chopped onions and sauté for 4-5 minutes until they become soft and translucent.
- Stir in the ginger-garlic paste and slit green chilies. Cook for another minute until the raw aroma disappears.
Cook the Tomatoes and Spices
- Add the finely chopped tomatoes to the pan. Cook for 6-8 minutes, stirring occasionally, until they break down completely and turn mushy.
- Once the tomatoes are cooked and you see oil separating at the edges, add the turmeric powder, red chili powder, coriander powder, and salt.
- Mix everything well and cook the spices for 1-2 minutes until they are fragrant.
Scramble the Eggs
- Reduce the heat to low. Crack the eggs directly into the pan over the tomato masala.
- Let the eggs sit for about 30-45 seconds without stirring to allow the whites to set slightly.
- Using a spatula, gently break the yolks and start scrambling, folding the eggs into the masala.
- Continue to cook for 3-4 minutes, stirring gently, until the eggs are cooked through but still soft and moist.
Garnish and Serve
- Turn off the heat. Sprinkle the garam masala and freshly chopped coriander leaves over the eggs.
- Give it a final gentle mix to combine.
- Serve the Egg Tomato Mash immediately with hot rotis, parathas, or toasted bread.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Use ripe, red tomatoes for the best flavor and color.
- 2Do not overcook the eggs. They should be soft and moist, not dry and rubbery. They will continue to cook slightly from the residual heat.
- 3For a smoother masala, you can blend the tomatoes into a puree before adding them.
- 4A pinch of sugar can be added with the tomatoes to balance their acidity.
- 5If the masala becomes too dry while cooking, add a tablespoon or two of water to prevent it from burning.
Adapt it for your goals.
Vegetarian
For a vegetarian version, replace the eggs with 200g of crumbled paneer (Indian cottage cheese). Add the paneer at the final step and cook for 3-4 minutes until heated through.
With VegetablesWith Vegetables
Add 1/2 cup of finely chopped bell peppers (capsicum) or 1/4 cup of green peas along with the onions for extra nutrition and texture.
Creamy VersionCreamy Version
For a richer, creamier texture, stir in 2 tablespoons of heavy cream or full-fat milk just before turning off the heat.
Flavor TwistFlavor Twist
Substitute garam masala with 1 teaspoon of pav bhaji masala for a unique, Mumbai street-food flavor profile.
Why this is on our healthy list.
Excellent Source of Protein
Eggs provide high-quality complete protein, containing all the essential amino acids necessary for muscle repair, immune function, and maintaining healthy skin and hair.
Rich in Antioxidants
Tomatoes are packed with lycopene, a powerful antioxidant that helps protect cells from damage and supports heart health. Cooking tomatoes increases the bioavailability of lycopene.
Metabolism Boosting
The inclusion of spices like green chilies and red chili powder, which contain capsaicin, can provide a temporary boost to your metabolism and aid in calorie burning.
Frequently asked questions
One serving of Egg Tomato Mash contains approximately 320 calories, making it a substantial and energizing meal.