Curried Potatoes with Egg & Green Beans
Potatoes and egg share the same pot for the first ten minutes, then go separate ways. The potatoes get drained and stirred into a simmering curry paste built from tomato, onion, and four spices cooked in olive oil. The egg gets peeled, quartered, and folded in at the end.
Green beans on the side bring the plate to 310 kcal with 12g of fiber, a combination that holds you longer than the calorie count suggests.
Potatoes and egg share the same pot for the first ten minutes, then go separate ways. The potatoes get drained and stirred into a simmering curry paste built from tomato, onion, and four spices cooked in olive oil. The egg gets peeled, quartered, and folded in at the end.
Green beans on the side bring the plate to 310 kcal with 12g of fiber, a combination that holds you longer than the calorie count suggests.
Ingredients
- potato 0.25 pound
- egg 1
- green beans (frozen) 7 ounces
- onion 0.5
- garlic 1 clove
- chili pepper 0.5
- tomato 1
- olive oil 0.5 tablespoon
- curry powder 1 teaspoon
- turmeric 0.5 teaspoon
- ground cumin 0.5 teaspoon
- chili powder 1 pinch
- water 2 fluid ounces
- vegetable bouillon 0.25 cube
Method
-
Peel the potatoes and cut them into large pieces. Put the potatoes in a pan with water, bring to a boil and cook for about 10 minutes until tender. Cook the egg with the potatoes for the first 8 minutes, then carefully remove it from the pan, cool it under cold running water and peel the egg. Drain the potatoes afterward.
-
Add the green beans to a pan with plenty of water and cook for about 6 minutes until tender.
-
Meanwhile, finely chop the onion and mince the garlic clove. Finely chop the chili pepper and dice the tomato.
-
Heat the oil in a pan. Saute the onion and chili pepper for 3 minutes, then add the garlic and cook for another minute. Add the tomato, curry powder, turmeric, cumin and chili powder and cook for another minute. Add the water to the pan and crumble the bouillon cube over it. Let it simmer on low heat for 8 minutes. If needed, add a dash more water. Season with pepper to taste.
-
Cut the egg into quarters. Stir the potatoes and egg into the curry mixture, gently mixing everything together. Heat through for another minute.
-
Serve the curried potatoes with egg on a plate alongside the green beans.
The recipe adds turmeric to hot olive oil before the water goes in. That order matters: turmeric powder consumed in a fat-containing meal produced 44 times higher peak curcumin absorption than the same amount taken as a supplement capsule. Letting the spices bloom in oil for that full minute gives the fat time to pull curcumin into a form your gut can actually use.
Why This Works
Behind this recipe
Can 310 calories really keep me full until my next meal?
The potato in this recipe is doing more than providing carbs. Boiled potatoes scored 323% on the Satiety Index, the highest of all 38 foods ever tested in that ranking. Combined with 12g of fiber from the green beans and potato together, this plate has two of the strongest satiety signals a meal can carry. The calorie count is modest, but the physical volume and fiber load slow digestion enough that your stomach stays occupied.
Why does this recipe cook turmeric in oil instead of adding it to the water?
Turmeric powder consumed in a fat-containing meal produced 44 times higher curcumin absorption than the same amount taken as a supplement capsule. The oil in the pan helps form tiny fat droplets during digestion that carry curcumin across the intestinal wall. Adding turmeric directly to water skips that step. This recipe sautes the spice blend in olive oil before the water goes in, giving the fat a head start.
Is 14 grams of protein enough for dinner?
Fourteen grams is modest for a dinner. The protein here comes from the egg and smaller contributions from the potato and green beans. If hitting a higher protein target matters for your goals, this curry works well as a side alongside grilled chicken, fish, or a cottage cheese bowl. On its own, it is a fiber-forward, carb-dominant meal that fills its lane as a lighter dinner option.
