Mediterranean Diet Dum Aloo
Infuse your kitchen with bold, global flavors by preparing Mediterranean Diet Dum Aloo, a vibrant twist on the classic Indian dish. This vegan recipe combines tender baby potatoes simmered in a luscious tomato-based sauce infused with Mediterranean-inspired spices like cumin, coriander, and a hint of cinnamon. Enhanced with nutrient-packed chickpeas, fresh baby spinach, and a burst of tangy lemon juice, this dish strikes the perfect balance between wholesome and indulgent. Made using heart-healthy olive oil and topped with aromatic fresh dill, it’s a delicious, plant-based meal that aligns with the principles of the Mediterranean diet. Ready in under an hour, this comforting yet nutritious recipe is ideal as a satisfying main course or a flavorful side dish. Perfect for health-conscious food lovers, it pairs wonderfully with flatbreads or a crisp salad.
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Recipe Information
Ingredients
- 500 grams baby potatoes
- 2 tablespoons olive oil
- 1 large, finely chopped onion
- 3 cloves minced garlic
- 1 teaspoon grated ginger
- 400 grams canned tomatoes
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon ground turmeric
- 1 small cinnamon stick
- 250 ml low-sodium vegetable broth
- 200 grams, cooked chickpeas
- 100 grams baby spinach
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons, chopped fresh dill
- 1 tablespoon lemon juice
Instructions
Begin by washing the baby potatoes thoroughly. You can leave the skin on for extra fiber and nutrients.
Boil the potatoes in a pot of salted water for about 10 minutes, or until tender. Drain and set aside.
Heat olive oil in a large, heavy-bottomed pan over medium heat.
Add the chopped onion, sautéing until it becomes translucent, about 5 minutes.
Stir in the minced garlic and grated ginger, cooking for another 2 minutes until fragrant.
Add canned tomatoes to the pan and cook for about 5 minutes until they begin to break down.
Mix in the ground cumin, coriander, turmeric, and the cinnamon stick. Cook for another 2 minutes to release the spices’ aromas.
Pour in the vegetable broth and allow the mixture to simmer for about 10 minutes. The sauce should thicken slightly.
Carefully add the boiled potatoes and cooked chickpeas into the pan. Stir to coat them in the sauce.
Reduce the heat to low, cover the pan, and let it cook for about 15 minutes, allowing the potatoes to absorb the flavors.
Uncover, add the baby spinach, and let it wilt slightly (about 2 minutes).
Season with salt and freshly ground black pepper. Stir in the chopped dill and lemon juice for a bright, fresh finish.
Remove from heat and let it rest for a couple of minutes before serving.
Serve warm as a standalone vegan meal or as a side dish with your favorite Mediterranean bread or a fresh salad.
Nutrition Facts
Calories |
1296 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.8 g | 60% | |
| Saturated Fat | 7.8 g | 39% | |
| Polyunsaturated Fat | 6.1 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 3161 mg | 137% | |
| Total Carbohydrate | 191.8 g | 70% | |
| Dietary Fiber | 37.2 g | 133% | |
| Total Sugars | 35.8 g | ||
| Protein | 37.9 g | 76% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 511 mg | 39% | |
| Iron | 19.3 mg | 107% | |
| Potassium | 4194 mg | 89% | |
*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.
