Heart-Healthy Aloo Dum

Satisfy your cravings with this nutritious spin on a classic Indian dish—Heart-Healthy Aloo Dum. This recipe transforms the traditional aloo dum into a guilt-free indulgence by featuring fiber-rich baby potatoes, heart-smart olive oil, and a creamy yet low-fat yogurt-based sauce. Fragrant spices like turmeric, cumin, and garam masala add layers of bold flavor, while fresh cilantro provides a finishing touch of brightness. Perfectly simmered to let the spices meld, this wholesome dish is a comforting blend of taste and nutrition. Serve it with whole-grain roti or steamed brown rice for a complete, heart-friendly meal that’s as satisfying as it is good for you. Ready in under an hour, this easy-to-make recipe will quickly become a weeknight favorite for health-conscious food lovers!

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

Once boiled, drain and let them cool slightly. You can halve them if they are larger than bite-sized.

Step 3

Heat olive oil in a non-stick pan over medium heat. Add the chopped onions and sauté until they turn translucent.

Step 4

Add minced garlic and grated ginger to the pan, sautéing for another minute until fragrant.

Step 5

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.

Step 6

Add the chopped tomato and continue to cook until the tomato softens and begins to break down, forming a sauce.

Step 7

Reduce the heat to low and add the yogurt, stirring continuously to avoid curdling. The yogurt forms a creamy base for the aloo dum.

Step 8

Slowly mix in the boiled potatoes, ensuring they are well-coated with the spice mix and yogurt sauce.

Step 9

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.

Step 10

Season with salt and give it one final stir before turning off the heat.

Step 11

Garnish the aloo dum with freshly chopped cilantro before serving.

Step 12

Serve hot with whole-grain roti or steamed brown rice for a complete heart-healthy meal.

Nutrition Facts

Serving size	1100 grams (1100.0g)

Amount per serving	% Daily Value*
Calories	809

Total Fat 31.50g	40%
Saturated Fat 5.60g	28%
Polyunsaturated Fat 2.70g
Cholesterol 6mg	2%
Sodium 2494mg	108%
Total Carbohydrate 120.40g	44%
Dietary Fiber 13.70g	49%
Total Sugars 20.10g
Protein 20.10g	40%

Vitamin D 52IU	259%
Calcium 371mg	29%
Iron 9mg	51%
Potassium 3141mg	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.

Source of Calories

Fat: 33.5%

Protein: 9.5%

Carbs: 57.0%