Heart-Healthy Aloo Matar

Savor the comforting flavors of Heart-Healthy Aloo Matar, a nutritious twist on the classic Indian potato and pea curry. This vibrant dish combines tender potatoes, sweet green peas, and a fragrant blend of spices including cumin, turmeric, and garam masala—all simmered in a light tomato-based sauce. Prepared with just a tablespoon of heart-friendly olive oil, this recipe is perfect for anyone seeking a wholesome, low-fat vegetarian option. Quick and easy to make, with a total cook time of just 30 minutes, it’s ideal for busy weeknights. Garnished with fresh cilantro and best served with whole-grain chapati or brown rice, this flavorful curry is as satisfying as it is nourishing. Whether you're exploring healthy dinner ideas or looking to spice up your plant-based meals, Heart-Healthy Aloo Matar is a must-try!

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

Add the chopped onion and sauté for 4-5 minutes until golden brown.

Step 3

Stir in the grated ginger, minced garlic, and chopped green chili. Cook for another 1-2 minutes until the raw smell disappears.

Step 4

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.

Step 5

Mix in the turmeric powder, coriander powder, and salt. Stir well to combine all spices.

Step 6

Add the diced potatoes, stirring to coat them well with the spice mixture.

Step 7

Pour in the water and cover the pan. Cook for 10-12 minutes or until the potatoes are nearly tender.

Step 8

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.

Step 9

Sprinkle the garam masala over the dish, stir to combine, and let it simmer for 1-2 minutes.

Step 10

Garnish with chopped cilantro leaves before serving. Serve hot with whole-grain chapati or brown rice for a heart-healthy meal.

Nutrition Facts

Serving size	1274.5 grams (1274.5g)

Amount per serving	% Daily Value*
Calories	842

Total Fat 17.40g	22%
Saturated Fat 2.60g	13%
Polyunsaturated Fat 1.80g
Cholesterol 0mg	0%
Sodium 4209mg	183%
Total Carbohydrate 154.30g	56%
Dietary Fiber 25.00g	89%
Total Sugars 41.60g
Protein 25.20g	50%

Vitamin D 0IU	0%
Calcium 267mg	21%
Iron 13mg	72%
Potassium 3589mg	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.

Source of Calories

Fat: 17.9%

Protein: 11.5%

Carbs: 70.6%