Egg Whites Steamed
Beverages • India
How to Make Egg Whites Steamed (Traditional & Healthy Version)
Egg Whites Steamed is a light, protein-rich dish that has become a staple for health-conscious Indians looking for nutritious breakfast or snack options. Though simple in preparation, it offers a subtle blend of Indian spices and flavors, making it a refreshing addition to the everyday meal plan. In India, steamed egg preparations are popular in regions like Maharashtra and Gujarat, where they are known as 'anda sev' or 'egg dhokla' depending on local adaptations. The dish is ideal for those following a vegetarian diet, as it uses only egg whites, omitting the yolks for a lower-fat, higher-protein profile. The taste is delicate, with a hint of aromatic spices like cumin (jeera) and coriander (dhaniya), making it suitable for all age groups. Egg Whites Steamed can be enjoyed during festivals like Navratri, where light and sattvic foods are preferred, or as a nourishing meal after morning yoga. Its versatility allows for regional variations, such as the addition of green chutney or serving alongside steamed vegetables. This recipe is perfect for calorie-conscious individuals, athletes, and anyone seeking a wholesome meal rooted in Indian traditions.
Ingredients(for 1 katori (bowl) per serving)
- 6 Egg whites (anda safed)
- 1 small, finely chopped Onion (pyaz)
- 1 small, diced Tomato (tamatar)
- 1, finely chopped Green chilli (hari mirch) - optional
- 2 tbsp, chopped Coriander leaves (dhaniya)
- 1/2 tsp Cumin seeds (jeera)
- 1/4 tsp Black pepper powder (kali mirch)
- to taste Salt (namak)
- 1/4 tsp Turmeric powder (haldi) - optional
- 1 tsp Olive oil (optional for greasing) - optional
Instructions
- 1
Separate egg whites from yolks and collect in a large mixing bowl.
5 minutes
Use a clean bowl to avoid yolk mixing for maximum protein.
- 2
Whisk egg whites until frothy and slightly stiff.
3 minutes
Whisking well gives a fluffier steamed texture.
- 3
Add chopped pyaz, tamatar, hari mirch, dhaniya, jeera, kali mirch, haldi, and namak to the egg whites.
3 minutes
Mix gently to retain air in egg whites.
- 4
Lightly grease a steel katori or steaming tray with olive oil.
2 minutes
Olive oil prevents sticking and adds healthy fats.
Why This Dish is Healthy
This recipe uses only egg whites, which are rich in protein and low in fat, supporting weight loss and metabolic health. Indian spices like jeera and haldi add micronutrients without extra calories. The inclusion of fresh vegetables boosts fiber and vitamins, aiding digestion and immunity. Steaming preserves nutrients and eliminates the need for oil-heavy cooking methods, making it a heart-healthy, diabetic-friendly choice.
Egg Whites Steamed is packed with high-quality protein, essential for muscle repair and growth. The absence of yolks lowers cholesterol and saturated fat, making it ideal for cardiac health. The addition of vegetables provides fiber, vitamins A and C, and minerals like potassium and magnesium. Cumin and turmeric offer antioxidants and anti-inflammatory benefits. This dish is low in calories, making it suitable for weight management, and is gluten-free and dairy-free by default.
Pro Tips
- 💡Tip 1: Use fresh egg whites for best texture and taste.
- 💡Tip 2: Whisk well to incorporate air for fluffiness.
- 💡Tip 3: Add a pinch of hing (asafoetida) for an extra Indian aroma.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 24 hours. Reheat gently in a steamer or microwave before serving. Avoid freezing as it alters the texture.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 70.0 kcal |
