Heart-Healthy Aloo Matar
Indulge in the comforting flavors of Heart-Healthy Aloo Matar, a lighter twist on the classic Indian potato and pea curry. Packed with wholesome ingredients like tender potatoes, vibrant green peas, and a fragrant medley of ginger, garlic, and spices, this dish is specially crafted with olive oil to reduce saturated fat. The recipe features a tomato-based sauce infused with cumin, turmeric, and garam masala for a depth of flavor that's both warming and aromatic. Ready in under 45 minutes, this nutritious and satisfying vegan meal is perfect served with whole-grain chapati or brown rice for a fiber-rich, heart-healthy dinner that doesn’t skimp on taste.
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Recipe Information
Ingredients
- 2 medium (peeled and diced) potatoes
- 1 cup (frozen or fresh) green peas
- 1 medium (finely chopped) onion
- 2 medium (finely chopped) tomato
- 1 inch piece (grated) ginger
- 3 cloves (minced) garlic
- 1 finely chopped green chili
- 1 tablespoon olive oil
- 1 teaspoon cumin seeds
- 0.5 teaspoon turmeric powder
- 1 teaspoon coriander powder
- 0.5 teaspoon garam masala
- 0.75 teaspoon (adjust to taste) salt
- 1 cup water
- 2 tablespoons (chopped, for garnish) cilantro leaves
Instructions
Heat the olive oil in a large pan over medium heat. Add cumin seeds and allow them to sizzle for a few seconds until fragrant.
Add the chopped onion and sauté for 4-5 minutes until golden brown.
Stir in the grated ginger, minced garlic, and chopped green chili. Cook for another 1-2 minutes until the raw smell disappears.
Add the chopped tomatoes and cook on medium heat for 5-7 minutes until they are soft and oil begins to separate from the mixture.
Mix in the turmeric powder, coriander powder, and salt. Stir well to combine all spices.
Add the diced potatoes, stirring to coat them well with the spice mixture.
Pour in the water and cover the pan. Cook for 10-12 minutes or until the potatoes are nearly tender.
Add the green peas (if using fresh peas, add them with the potatoes). Mix well, cover, and cook for an additional 5 minutes or until both potatoes and peas are cooked through.
Sprinkle the garam masala over the dish, stir to combine, and let it simmer for 1-2 minutes.
Garnish with chopped cilantro leaves before serving. Serve hot with whole-grain chapati or brown rice for a heart-healthy meal.
Nutrition Facts
Calories |
842 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.4 g | 22% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 1.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4208 mg | 183% | |
| Total Carbohydrate | 154.3 g | 56% | |
| Dietary Fiber | 25.0 g | 89% | |
| Total Sugars | 41.6 g | ||
| Protein | 25.2 g | 50% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 267 mg | 21% | |
| Iron | 12.9 mg | 72% | |
| Potassium | 3589 mg | 76% | |
*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.
