Egg with Sesame Masala
Lunch • India
How to Make Egg with Sesame Masala (Traditional & Healthy Version)
Egg with Sesame Masala is a delectable South Indian lunch recipe that beautifully combines protein-rich eggs with the nutty aroma of roasted til (sesame seeds) and a medley of warming spices. This dish, known for its unique blend of flavors, is a favorite in Andhra and Tamil households, where sesame is celebrated for its rich taste and health benefits. The masala, or spice mix, is freshly ground, ensuring an authentic, aromatic experience that is both comforting and satisfying. Egg with Sesame Masala is a wonderful choice for those seeking nutritious, high-protein Indian recipes without excessive oil or heavy gravies. The subtle crunch of sesame, the zing of black pepper and green chilies, and the soft texture of boiled anda (egg) make each bite delightful. It’s a wholesome dish often served during festivals like Pongal or Ugadi as part of a sattvic meal, symbolizing prosperity and nourishment. Perfect for a light yet fulfilling lunch, this recipe is rooted in Indian tradition and mindful eating.
Ingredients(for 1 bowl (approx. 200g) with 2 eggs per serving)
- 4 Eggs (anda) (hard-boiled)
- 3 tbsp Sesame seeds (til) (white or black)
- 1 medium Onion (finely chopped)
- 1 medium Tomato (finely chopped)
- 1 Green chili (slit)
- 8-10 Curry leaves (kadi patta)
- 1/2 tsp Mustard seeds (rai)
- 1/2 tsp Cumin seeds (jeera)
- 1/4 tsp Turmeric powder (haldi)
- 1/2 tsp Red chili powder (adjust to taste)
- 1/4 tsp Black pepper powder
- to taste Salt
- 2 tsp Oil (preferably cold-pressed sesame or groundnut oil)
- 2 tbsp Coriander leaves (chopped, for garnish) - optional
Instructions
- 1
Dry roast sesame seeds (til) in a tawa on low flame until golden and aromatic. Cool and grind coarsely.
5 minutes
Constantly stir to prevent burning and retain the nutty flavor.
- 2
Heat oil in a kadhai. Add mustard seeds (rai) and let them splutter, then add cumin seeds (jeera) and curry leaves.
2 minutes
Use cold-pressed oil for enhanced flavor and health benefits.
- 3
Add chopped onions and green chili. Sauté until onions turn translucent.
4 minutes
Add a pinch of salt to quicken onion browning.
- 4
Stir in tomatoes and cook until soft. Add turmeric, red chili powder, black pepper, and salt. Mix well.
5 minutes
Mash tomatoes lightly for a thick masala base.
Why This Dish is Healthy
This recipe uses minimal oil, focuses on plant-based spices, and incorporates nutrient-dense sesame seeds, making it ideal for weight watchers and those seeking wholesome Indian meals. The combination of eggs and sesame supports muscle health, bone strength, and sustained energy without unnecessary calories or processed ingredients.
Egg with Sesame Masala is rich in high-quality protein from eggs and heart-healthy fats from sesame seeds. Eggs provide essential amino acids, vitamins B12 and D, while sesame seeds are an excellent source of calcium, magnesium, iron, and antioxidants. The dish is low in carbohydrates, free from refined flours, and contains dietary fiber from onions and tomatoes, making it suitable for balanced diets.
Pro Tips
- 💡Toast sesame seeds on low heat for maximum flavor.
- 💡Use freshly boiled eggs for soft, creamy yolks.
- 💡Add a dash of lemon juice at the end to enhance the taste.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the tawa or microwave before serving. Avoid freezing as eggs may become rubbery.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 200.0 kcal |
