3 Boiled Eggs with 1 Table Spoon Olive Oil
Lunch • India
How to Make 3 Boiled Eggs with 1 Table Spoon Olive Oil (Traditional & Healthy Version)
Boiled eggs, or 'ubla anda', are a staple in Indian households, treasured for their simplicity, nutrition, and versatility. Whether served at breakfast, lunch, or as a quick snack, eggs are enjoyed across regions and cultures. In India, eggs are often seasoned with spices like black salt (kala namak), freshly ground pepper, and a drizzle of olive oil for added flavor and healthy fats. This healthy lunch recipe brings together three boiled eggs and a tablespoon of olive oil, making it ideal for calorie-conscious eaters and fitness enthusiasts. Eggs have become a popular choice during Indian festivals like Navratri, where high-protein meals are sought out. Olive oil, though not traditionally Indian, is now embraced in modern kitchens for its heart-healthy benefits. This dish is quick to prepare and highly customizable, fitting regional tastes from North India's spicy masala to South India's peppery accents. The combination offers a satisfying, nutritious meal that aligns with India's growing wellness trends. The taste is robust yet subtle, enhanced by classic Indian spices. It’s a great choice for anyone looking for a protein-rich meal without compromising on flavor or authenticity. Perfect for busy weekdays, fitness routines, or festival fasting periods, '3 Boiled Eggs with Olive Oil' is a nourishing lunch option rooted in Indian culinary tradition.
Ingredients(for 1.5 eggs per person with olive oil and spices)
- 3 large Eggs (anda (ubla))
- 1 tablespoon Olive oil (extra virgin preferred)
- 1/4 teaspoon Black salt (kala namak)
- 1/4 teaspoon Black pepper powder (kali mirch)
- 1/4 teaspoon Red chili flakes (optional for heat) - optional
- 1 tablespoon Coriander leaves (dhania, finely chopped) - optional
- 1/8 teaspoon Cumin powder (jeera powder) - optional
- 1/2 teaspoon Lemon juice (optional for tang) - optional
- 1 tablespoon Onion (finely chopped, optional) - optional
- 1 tablespoon Tomato (finely chopped, optional) - optional
Instructions
- 1
Wash the eggs thoroughly and place them in a saucepan. Cover with water.
5 minutes
Use room-temperature eggs for even boiling.
- 2
Bring water to a rolling boil over medium heat. Let eggs boil for 10-12 minutes.
12 minutes
Add a pinch of salt to the water to prevent cracking.
- 3
Remove eggs from heat and let them cool in cold water. Peel the shells carefully.
5 minutes
Tap eggs gently on a tawa surface for easier peeling.
- 4
Slice each boiled egg into halves or rounds as preferred.
2 minutes
Use a sharp knife for clean cuts.
Why This Dish is Healthy
This recipe is a healthy choice due to its high protein content, low carbohydrate profile, and use of olive oil instead of saturated fats. It supports weight loss, muscle growth, and heart health. The absence of refined oils and inclusion of natural Indian spices boosts metabolism and aids digestion, making it great for anyone tracking calories or following a balanced diet.
Eggs are rich in protein, vitamins B12 and D, folate, and minerals such as selenium and zinc. Olive oil provides heart-healthy monounsaturated fats and antioxidants. Kala namak aids digestion, and coriander adds vitamin C. The dish is low in carbs, high in protein, and has moderate healthy fats, making it suitable for weight management and muscle building. Adding onions and tomatoes increases fiber and vitamin content.
Pro Tips
- 💡Tip 1: Use farm-fresh eggs for best taste and nutrition.
- 💡Tip 2: Let eggs cool completely before peeling to prevent breakage.
- 💡Tip 3: Adjust spice level based on regional taste preference.
Storage & Serving
Store boiled eggs in the refrigerator for up to 2 days. Add olive oil and spices just before serving for best flavor. Avoid storing with garnishes for longer shelf life.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 250.0 kcal |
