Main ingredient: this dish’s main ingredients are Egg and Masala and fresh chopped chili, whose nutrients and health enhancing benefits are detailed below.
Eggs are a source of high-quality protein, riboflavin and selenium (mainly egg white), with highest concentrations of nutrients found in the yolk. These include in particular vitamin D (eggs are one of the very few foods that contain this important vitamin naturally), which is beneficial for immune functioning and bone development and health.
Spices have from the earliest times been used as a natural medicine and are known to have antimicrobial properties. Spices come in different forms from seeds, bark to roots. Common major spices include, Coriander, Cumin, Turmeric, Ginger, Chili pepper, Rosemary, Black pepper, Red pepper, Saffron. Spices come on their own or in combinations of various kinds (one of the hotter kinds being Garam Masala). In cookery spices are famous for their various flavours, but also colours. Spices are said to be effective in improving various health conditions and needs, including but not limited to Alzheimer’s, Arthritis, cancer, and low mood.
Fresh chilis: Green (hario), Red (raato), dried (as with Szechuan cuisine in China), and powdered are the main culinary forms of chili, which come in different sizes and degrees of heat intensity (birds eye and scotch bonnet being some of the hottest): they are commonly used as a spice to heat dishes. Chilis contain large quantities of vitamin C (especially red chilis), vitamin B6, provitamin A beta-carotene. Chilis originated from Mexico and Central America, and spread through Portuguese merchants, to Asia where they quickly became a major ingredient in South and East Asian cuisines, particularly in curry dishes: in Nepal, India, China and other Asian lands, homes commonly keep a good stock of fresh green finger chilis.
Taste description & background:
This famous omelette is commonly a major component of Nepali breakfast in Kathmandu and elsewhere. I learned how to make this dish when I moved to Kathmandu. It is a filling dish, piquant and flavoursome due to its combination of spice (Masala) and fresh chopped chilies, and easy to make – how hot you wish it to be is determined by how many or how few fresh chilies you include.
Quantity: Serves 2 people
Time taken on creating dish: to prepare and cook takes about 20 minutes.
- Frying pan
- Chopping board
- Bowls (for separated yolk and white of egg, and mixing)
- Fork (for mixing)
- Turning forks
- 3 eggs
- 2 tablespoons of oil (sunflower, extra virgin olive oil, ghee)
- 1 small onion finely chopped
- 1 small tomato finely chopped (optional)
- 2 cloves of finely chopped garlic
- 1 – 1.5 teaspoons of masala (Garam, or milder, including Caribbean)
- 1 green chilli finely chopped
- 1 – 1.5 tablespoons of ground coriander (optional)
- Half a teaspoon of chili powder (optional)
- Half a tablespoon of turmeric (optional)
- Salt — to taste
- Black pepper – to taste
- 1 tsp lemon juice (optional) – added at end of cooking, at serving stage
Break and separate the three eggs, placing the whites and yolks in separate bowls; whisk the white and once frothy (minimal liquid in bottom of bowl) add in the yellow/yolk slightly seasoned with pepper and salt. Finely chop onions, green chillies, and garlic, then add in masala, chili, coriander, turmeric and mix in a bowl, adding in the combined yolk and white egg mix, and adding salt & pepper seasoning to taste.
Heat oil in frying pan, covering sides as well as base, and incorporate a third of the egg and seasoning mix, moving around in the pan to give good even covering. Ensure the base is a light brown, and flip over to cook the top, and cook on a medium heat. Remove the omelette and place folded on a warmed plate, then repeat two more times for the other two omelette portions.
Now your omelette is ready to serve, and you can garnish with freshly chopped coriander and add a squeeze of lemon if you wish.
You can use lemon juice, tomato sauce, additional salt & pepper, and also fold and eat in a roti/flatbread.