Healthy Veggie Egg Stir-Fry: A Quick, Nutritious Meal for Weight Loss  

 Are you looking for a simple, healthy recipe that’s packed with flavor and nutrients? This Veggie Egg Stir-Fry is perfect for busy days, weight loss goals, or a protein-rich meal. Let’s break down how to make it and explore its health benefits.

How To Make Healthy Veggie Egg Stir-Fry

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Ingredients:-

- 1 cup chopped onion  

- 1 cup chopped capsicum (bell pepper)  

- 1 cup chopped tomato  

- 3 whole eggs (or egg whites for fewer calories)  

- 1 tbsp red chili powder  

- 1 tbsp turmeric powder  

- 1 tbsp coriander (dhanya) powder  

- 1 tbsp dried fenugreek leaves (also called kasuri methi) 

- 10g tomato sauce (optional)  

- Salt to taste  

- Water (1–2 tbsp for sauteing, optional)  

- Toppings: Chili flakes, cheese slice (optional)  

Step-by-Step Instructions:-

  1. Saute Veggies:- 

• Heat a pan and add 1–2 tbsp of water (or a dash of oil). Add onions, capsicum, and tomatoes. Cook for 3-4 minutes over medium heat, stirring occasionally. 

2. Cook Covered:-

•  Reduce the flame to low, cover the pan, and let the veggies soften for 8–10 minutes. Stir occasionally.  

3. Add Spices:-

•  Mix in salt, red chili powder, turmeric, coriander powder, kasuri methi, and tomato sauce. Cook for 2 minutes.  

4. Add Eggs:- 

• Spread the veggie mixture evenly. Crack eggs (or egg whites) over the top. Cover and cook for 2–3 minutes until the eggs are fully cooked.  

5. Serve:-

•  Garnish with chili flakes or a cheese slice. Enjoy hot.  

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Health Benefits of Healthy Veggie Egg Stir-Fry:-

1. Weight Loss Friendly:-

•  Using egg whites instead of whole eggs cuts cholesterol and calories while providing lean protein.  

2. Rich in Antioxidants:-

•  Onions and tomatoes contain vitamins A and C, which boost immunity. Turmeric has anti-inflammatory properties.  

3. High in Fiber:-

•  Capsicum and tomatoes add fiber, aiding digestion and keeping you full longer.  

4. Low-Carb Option:-

•  Skip the cheese for a keto-friendly, low-carb meal.  

Calorie Count:-

  - With Whole Eggs:- 330–350 calories (using minimal oil).  

- With Egg Whites:- 180–200 calories (ideal for weight loss).  

 Calories may vary based on portion size and toppings.  

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Conclusion:-

   This Veggie Egg Stir-Fry is a versatile, nutrient-dense meal that takes under 20 minutes to prepare. Whether you’re meal-prepping, aiming to shed weight, or need a quick dinner, this dish delivers flavor and nutrition without compromise. Feel free to add your favorite toppings or spices to make it just how you like it.