Curry Egg Salad

Kanchan KoyaBy Spice Spice Baby  , , , ,

November 2, 2015

Science Corner
Eggs contain choline which is extremely important for brain and memory development. At only 75 calories, an egg has 6 grams of high quality, complete protein (as in, containing all 9 essential amino acids) as well as iron, vitamins like B12, D, riboflavin and folate, minerals and carotenoids that are vital for eye development and vision. The egg is therefore a tiny nutritional powerhouse. But what about all that cholesterol?! While it's true that eggs do contain a meaningful helping of cholesterol, experts agree that it's not cholesterol in food but saturated and trans fats in the diet that causes blood cholesterol to be elevated. So go ahead and enjoy those nutrient-dense eggs - one a day is considered safe for healthy people. I skip the mayo and substitute calcium and protein-rich, creamy Greek yoghurt here for a super nutritious and healthy version of this favorite.

  • Yields: 2 toddler servings


3 eggs

2 tablespoons finely chopped celery (about ½ a stick)

1.5 tbsp full fat, plain Greek yoghurt

1 tsp Dijon mustard

¼ tsp curry powder

¼ lemon juiced

Salt to taste


In a pot for which you have a lid place the eggs in a layer on the bottom, cover with an inch of cold water and bring to a rolling, aggressive boil. Turn the heat off, cover the pot and let the eggs sit for 15 minutes for the perfect hard-boiled texture.

Remove the eggs with a slotted spoon and place in ice water until cooled, for a minute or so. Peel the eggs and mash with a fork or chop finely using an egg slicer into a fresh bowl.

Add the remaining ingredients and mix well.

Serve on top of sliced cucumber sprinkled with sweet paprika or between whole wheat bread for a healthy and delicious lunch or snack.

Growing up in India, I had never heard of curry powder. Powder blends of various spices are common there, with garam masala being the most well known, but curry powder, per se, is a distinctly Western invention. That said, there are particular dishes where it works beautifully to lend a hint of the exotic without overpowering subtle flavors. In that vein, it perks up this healthy twist on classic egg salad perfectly. Curry powder blends can contain various compositions of herbs and spices - mine has cumin, turmeric, coriander, chilli pepper, mustard, cardamom, ginger, cloves, nutmeg, red pepper, cinnamon, black pepper and saffron. Naturally, I'm working on the perfect homemade blend and will share that with you soon - stay tuned!

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