Boiled Eggs with Salt and Olive Oil
Lunch • India
How to Make Boiled Eggs with Salt and Olive Oil (Traditional & Healthy Version)
Boiled Eggs with Salt and Olive Oil is a simple yet satisfying dish that brings together nutrition and taste in a uniquely Indian way. Known as 'ubla anda' in many households, this recipe is a staple for quick, healthy meals across India. The humble boiled egg has been cherished in Indian homes for decades, not just for its ease of preparation but also for its adaptability to regional spices and flavors. Drizzled with high-quality olive oil and sprinkled with kala namak (black salt), this dish transforms the everyday egg into a flavorful, wholesome meal. Ideal for lunch or a protein-rich snack, Boiled Eggs with Salt and Olive Oil is particularly popular during festivals like Navratri, when many people abstain from grains and seek high-protein, vegetarian options. The olive oil adds a subtle richness while the salt and chaat masala bring a familiar, tangy twist that appeals to the Indian palate. Whether served with sliced cucumbers and tomatoes or tucked into a whole wheat roti, this dish is a testament to the versatility of Indian cuisine and its ability to marry health with taste.
Ingredients(for 2 boiled eggs per person)
- 4 Farm-fresh eggs (anda)
- 2 teaspoons Olive oil (extra virgin for best taste)
- 1/2 teaspoon Kala namak (black salt)
- 1/4 teaspoon Regular salt (sendha namak for vrat)
- 1/2 teaspoon Freshly ground black pepper (kali mirch)
- 1/2 teaspoon Chaat masala (optional, for tanginess) - optional
- 1 tablespoon Finely chopped coriander leaves (dhaniya patta) - optional
- 4 Lemon wedges (nimbu) - optional
- 1/2 cup Sliced cucumber (kheera, for serving) - optional
- 1/2 cup Sliced tomato (tamatar, for serving) - optional
Instructions
- 1
Place the eggs in a saucepan and cover with enough water to submerge them. Add a pinch of salt to prevent cracking.
2 minutes
Use fresh eggs for best texture and easier peeling.
- 2
Bring the water to a gentle boil over medium heat. Once boiling, reduce the heat and simmer for 8-10 minutes for firm, fully cooked yolks.
10 minutes
For softer yolks, reduce cooking time by 2 minutes.
- 3
Immediately transfer the boiled eggs into a bowl of cold water to stop the cooking process. Let them cool for at least 5 minutes.
5 minutes
Cold water helps in easy peeling and maintains the egg's texture.
- 4
Gently crack and peel the eggs. Slice each egg in half and arrange on a serving plate.
3 minutes
Roll the eggs on a flat surface to loosen the shell for easy peeling.
Why This Dish is Healthy
This dish is a healthy choice as it combines lean protein from eggs with the antioxidant and heart-protective benefits of olive oil. There are no refined carbohydrates or unhealthy fats, making it suitable for weight loss and muscle maintenance. The natural spices add flavor without extra calories, and the optional fresh vegetables increase fiber and micronutrient content, supporting digestion and satiety.
Boiled eggs are an excellent source of high-quality protein, essential amino acids, and healthy fats. The addition of olive oil introduces heart-healthy monounsaturated fats, while kala namak adds minerals like iron and magnesium. Eggs are packed with vitamins such as B12, D, and A, supporting energy levels and overall well-being. With minimal carbs and abundant micronutrients, this dish is ideal for those monitoring their calorie intake, especially in Indian diets where protein can sometimes be limited.
Pro Tips
- 💡Tip 1: Use farm-fresh eggs for a creamier texture and richer taste.
- 💡Tip 2: Always cool eggs in cold water for easier peeling.
- 💡Tip 3: Experiment with garnishes like roasted jeera powder or a pinch of red chilli for regional flair.
Storage & Serving
Store boiled eggs (unpeeled) in the refrigerator for up to 3 days. Once peeled and dressed, consume within 12 hours for best taste. Keep in an airtight container to retain freshness.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 312.0 kcal |
