Mediterranean Diet Potato Masala
Embark on a flavorful journey with Mediterranean Diet Potato Masala, a vibrant, one-pan dish that perfectly marries traditional Indian spices with Mediterranean-inspired healthfulness. This aromatic recipe features golden potatoes simmered in a fragrant blend of cumin, turmeric, coriander, and paprika, all brought to life with the richness of olive oil and the zest of fresh lemon juice. Nutrient-packed spinach and juicy canned tomatoes are added for a fresh, wholesome twist, while fresh cilantro lends a refreshing finish. Quick to prepare in just under an hour, this dish is vegan, gluten-free, and ideal for those embracing the Mediterranean lifestyle. Serve it as a savory main or a flavorful side to elevate your table. Keywords: Mediterranean Diet, Potato Masala, healthy vegan recipe, gluten-free potatoes, Indian-inspired Mediterranean meal.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 2 medium onions, finely chopped
- 3 garlic cloves, minced
- 1 teaspoon ginger, grated
- 4 medium potatoes, peeled and diced
- 1 teaspoon turmeric powder
- 1 teaspoon coriander powder
- 1 teaspoon cumin powder
- 1 teaspoon paprika
- 1 cup canned diced tomatoes
- 1 cup water
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper
- 2 cups spinach leaves, chopped
- 0.25 cup fresh cilantro, chopped
- 1 lemon, juiced
Instructions
Heat olive oil in a large pan over medium heat. Once heated, add mustard seeds and cumin seeds. Sauté until they start to pop, about 1-2 minutes.
Add the chopped onions to the pan and cook until they become translucent, approximately 5 minutes.
Stir in the minced garlic and grated ginger, and cook for another minute until fragrant.
Add the diced potatoes to the pan and stir well to coat them with the onion mixture.
Sprinkle turmeric powder, coriander powder, cumin powder, and paprika over the potatoes. Mix well to combine.
Pour the canned diced tomatoes and water into the pan, stir to combine, and bring the mixture to a simmer.
Add sea salt and black pepper. Cover the pan with a lid and let it cook for about 15-20 minutes, or until the potatoes are tender. Stir occasionally to prevent sticking.
Stir in the chopped spinach leaves and cook until they wilt, about 2 minutes.
Remove the pan from heat, add the chopped cilantro and lemon juice. Stir well to combine.
Serve hot, garnished with additional fresh cilantro if desired.
Nutrition Facts
Calories |
1009 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.1 g | 51% | |
| Saturated Fat | 6.3 g | 32% | |
| Polyunsaturated Fat | 4.7 g | ||
| Cholesterol | 5 mg | 2% | |
| Sodium | 2803 mg | 122% | |
| Total Carbohydrate | 154.6 g | 56% | |
| Dietary Fiber | 25.8 g | 92% | |
| Total Sugars | 24.4 g | ||
| Protein | 24.3 g | 49% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 427 mg | 33% | |
| Iron | 16.1 mg | 89% | |
| Potassium | 4410 mg | 94% | |
*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.
