Heart-Healthy Aloo Tamatar Ki Subji
Delight in the comforting flavors of **Heart-Healthy Aloo Tamatar Ki Subji**, a lighter take on the beloved Indian classic. Made with tender potatoes simmered in a fragrant tomato-based gravy, this wholesome dish is infused with aromatic spices like cumin, turmeric, and garam masala. Fresh ginger, garlic, and a hint of green chili add layers of warmth without overwhelming the palate. Prepared with just a tablespoon of heart-friendly canola oil, this recipe is perfect for those seeking nutritious yet satisfying comfort food. Ready in under 40 minutes, this vibrant vegetarian dish pairs beautifully with whole wheat chapati or steamed brown rice, making it an ideal choice for a balanced, heart-healthy meal.
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Recipe Information
Ingredients
- 4 medium (about 400g) Potatoes
- 3 large (about 400g) Tomatoes
- 1 small Green chili
- 1 inch piece Fresh ginger
- 3 cloves Garlic
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 0.25 teaspoon Red chili powder
- 0.5 teaspoon Garam masala
- 0.5 teaspoon (or to taste) Salt
- 1 tablespoon Canola oil
- 2 tablespoons, chopped Fresh coriander leaves
- 1.5 cups Water
Instructions
Peel the potatoes and cut them into bite-sized cubes. Rinse and set aside.
Chop the tomatoes roughly and set aside. Finely chop the green chili.
Grate or finely chop the ginger and garlic.
Heat 1 tablespoon of canola oil in a large non-stick skillet over medium heat.
Add cumin seeds and let them sizzle for a few seconds until aromatic.
Add the ginger-garlic and green chili, sauté for 1-2 minutes until the raw smell disappears.
Add chopped tomatoes, turmeric powder, coriander powder, and red chili powder. Cook for about 5 minutes, stirring occasionally until the tomatoes become soft and mushy.
Add the potato cubes and mix well to coat them with the tomato mixture.
Pour 1.5 cups of water into the skillet. Stir well, bring to a boil, then reduce the heat to a simmer.
Cover the skillet and let the subji cook for about 15 minutes or until the potatoes are tender, stirring occasionally.
Once the potatoes are cooked, add garam masala and salt. Mix well and cook for another 2 minutes.
Garnish with fresh coriander leaves before serving.
Serve hot with whole wheat chapati or brown rice for a heart-healthy meal.
Nutrition Facts
Calories |
1908 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.3 g | 27% | |
| Saturated Fat | 2.0 g | 10% | |
| Polyunsaturated Fat | 4.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1415 mg | 62% | |
| Total Carbohydrate | 396.7 g | 144% | |
| Dietary Fiber | 52.5 g | 188% | |
| Total Sugars | 51.4 g | ||
| Protein | 52.1 g | 104% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 456 mg | 35% | |
| Iron | 24.4 mg | 136% | |
| Potassium | 11543 mg | 246% | |
*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.
