Heart-Healthy Aloo Chokha
Savor the bold, earthy flavors of "Heart-Healthy Aloo Chokha," a lighter twist on the traditional Indian mashed potato dish. This recipe features fluffy, coarsely mashed potatoes infused with the warmth of turmeric, the zest of fresh lemon juice, and the aromatic crunch of cumin seeds. A sprinkle of green chili and grated ginger adds a subtle kick, balanced by the freshness of chopped coriander. Cooked with heart-healthy olive oil and minimal salt, it's the perfect guilt-free comfort food. Ready in just 35 minutes, this vibrant and wholesome side dish pairs beautifully with whole grain bread, steamed rice, or lentil curries, offering a nutritious, flavorful addition to your meal.
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Recipe Information
Ingredients
- 4 medium Potatoes
- 2 tablespoons Olive oil
- 1 small, finely chopped Onion
- 1 finely chopped Green chili
- 1 teaspoon, grated Ginger
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Cumin seeds
- 2 tablespoons, chopped Fresh coriander leaves
- 1 tablespoon Lemon juice
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
1. Begin by washing the potatoes thoroughly under running water. Place them in a pot of water and bring to a boil. Cook the potatoes until fork-tender, approximately 15-20 minutes.
2. Once cooked, drain the water and allow the potatoes to cool slightly. Peel the potatoes and mash them coarsely using a fork or potato masher.
3. Heat the olive oil in a non-stick pan over medium heat. Add the cumin seeds and allow them to splutter, enhancing their flavor.
4. Add the finely chopped onion to the pan and sauté until translucent, about 3-4 minutes.
5. Stir in the green chili and grated ginger, cooking for another minute to blend the flavors.
6. Add the turmeric powder and mix well, ensuring the spices are well integrated.
7. Incorporate the mashed potatoes into the pan, stirring well to mix with the sautéed ingredients. Cook for 2-3 minutes to heat through.
8. Season the aloo chokha with salt and black pepper. Taste and adjust the seasoning if necessary.
9. Turn off the heat and stir in the freshly chopped coriander leaves and lemon juice, adding a bright, fresh flavor to the dish.
10. Serve warm. This heart-healthy side pairs perfectly with whole grain bread, rice, or a variety of other dishes.
Nutrition Facts
Calories |
1074 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.1 g | 39% | |
| Saturated Fat | 4.7 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1275 mg | 55% | |
| Total Carbohydrate | 186.0 g | 68% | |
| Dietary Fiber | 20.6 g | 74% | |
| Total Sugars | 16.0 g | ||
| Protein | 22.7 g | 45% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 186 mg | 14% | |
| Iron | 12.2 mg | 68% | |
| Potassium | 4652 mg | 99% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
