Heart-Healthy Aloo Dum
Indulge guilt-free in this Heart-Healthy Aloo Dum, a lighter twist on the classic Indian comfort dish. Packed with tender baby potatoes simmered in a luscious, spiced yogurt-based sauce, this recipe uses olive oil and low-fat yogurt to keep it heart-smart while delivering bold flavors. Highlighted by the aromatic medley of cumin, coriander, garam masala, and turmeric, every bite bursts with warmth and zest. With an easy-to-follow process and just 15 minutes of prep time, this dish is perfect for weeknight dinners or cozy gatherings. Serve it with whole-grain roti or steamed brown rice for a wholesome, nutrient-rich meal that doesn’t skimp on flavor. Perfect for those seeking healthy, high-fiber, and satisfying vegetarian options!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 500 grams baby potatoes
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 garlic cloves, minced
- 1 teaspoon ginger, grated
- 0.5 teaspoon turmeric powder
- 1 teaspoon coriander powder
- 1 teaspoon cumin powder
- 0.5 teaspoon red chili powder
- 1 teaspoon garam masala
- 1 large tomato, chopped
- 100 grams low-fat plain yogurt
- 150 milliliters water
- 1 teaspoon salt
- 2 tablespoons fresh cilantro, chopped
Instructions
Begin by washing the baby potatoes thoroughly. Leave the skin on for added fiber and heart-health benefits, and boil them in a pot of water until fork-tender. This should take about 10-15 minutes.
Once boiled, drain and let them cool slightly. You can halve them if they are larger than bite-sized.
Heat olive oil in a non-stick pan over medium heat. Add the chopped onions and sauté until they turn translucent.
Add minced garlic and grated ginger to the pan, sautéing for another minute until fragrant.
Stir in the turmeric powder, coriander powder, cumin powder, red chili powder, and garam masala. Cook for 1-2 minutes to toast the spices, which will elevate the dish's flavor.
Add the chopped tomato and continue to cook until the tomato softens and begins to break down, forming a sauce.
Reduce the heat to low and add the yogurt, stirring continuously to avoid curdling. The yogurt forms a creamy base for the aloo dum.
Slowly mix in the boiled potatoes, ensuring they are well-coated with the spice mix and yogurt sauce.
Add water to the pan, stir, and bring the mixture to a gentle simmer. Allow it to cook for about 10 minutes, letting the flavors meld together.
Season with salt and give it one final stir before turning off the heat.
Garnish the aloo dum with freshly chopped cilantro before serving.
Serve hot with whole-grain roti or steamed brown rice for a complete heart-healthy meal.
Nutrition Facts
Calories |
809 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.5 g | 40% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 6 mg | 2% | |
| Sodium | 2494 mg | 108% | |
| Total Carbohydrate | 120.4 g | 44% | |
| Dietary Fiber | 13.7 g | 49% | |
| Total Sugars | 20.1 g | ||
| Protein | 20.1 g | 40% | |
| Vitamin D | 1.3 mcg | 6% | |
| Calcium | 371 mg | 29% | |
| Iron | 9.1 mg | 51% | |
| Potassium | 3141 mg | 67% | |
*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.
