Egg bhurji
Reviewed by Dr Namrata Bagaria, MBBS, MPH (Harvard)Last reviewed
If you eat eggs, this is the most protein you will get for ten minutes of effort anywhere on this site. Egg protein is complete, meaning it contains all the building blocks your body cannot make, which most single plant foods do not manage alone.
Eggs also carry vitamin B12, and shortage of that is common after 60, particularly on a largely vegetarian diet and more so for anyone on long-term acidity medication.
Ingredients
- 4 eggs
- 1 onion, finely chopped
- 1 tomato, finely chopped
- 1 green chilli, chopped, optional
- 1/2 inch ginger, grated
- 1/4 tsp turmeric
- 1/2 tsp cumin seeds
- Salt and black pepper
- 1 tbsp oil
- Chopped coriander
Method
- 1
Beat the eggs lightly with a little salt and pepper and set aside.
- 2
Heat the oil, add cumin seeds, then the onion, and cook until soft and golden.
- 3
Add the ginger and chilli, then the tomato and turmeric, and cook until the tomato softens.
- 4
Turn the heat low and pour in the eggs. Stir slowly and constantly, taking them off while they still look slightly underdone, because they carry on cooking in the pan.
- 5
Finish with coriander and eat at once, with a roti or on its own.
Good to know
- Low heat and taking them off early is the whole difference between soft bhurji and rubbery bhurji.
- For most healthy people an egg a day is fine. The old advice to avoid eggs for cholesterol has been considerably softened, though if you have been given specific advice by your doctor, follow that rather than this.
- Adding chopped spinach, peas or capsicum with the onion stretches it and adds fibre.
- One of the best things to eat within a couple of hours of a movement class.