Mediterranean Diet Aloo Matar

Experience the vibrant, wholesome flavors of *Mediterranean Diet Aloo Matar*, a healthy twist on the classic Indian potato and pea curry. This plant-based recipe combines the heart-healthy richness of olive oil with tender potatoes and sweet green peas, simmered in a fragrant tomato and spice base featuring ground cumin, coriander, and turmeric. Infused with zesty lemon juice and garnished with fresh cilantro, this dish is a flavorful celebration of Mediterranean and South Asian culinary traditions. Ready in just 45 minutes, it’s perfect for busy weeknights and makes a satisfying vegan entrée or side dish when paired with warm whole-grain flatbread or a fresh salad. Packed with nutrients and free of heavy creams, it’s a light yet comforting meal that aligns beautifully with the Mediterranean diet’s focus on plant-forward, wholesome ingredients.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 3 medium-sized potatoes, peeled and diced
• 1.5 cups frozen green peas
• 1 medium onion, finely chopped
• 3 garlic cloves, minced
• 2 tomatoes, grated
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon turmeric powder
• 0.5 teaspoon paprika
• 0.25 teaspoon freshly ground black pepper
• 0.5 teaspoon sea salt
• 1 cup water
• 0.25 cup fresh cilantro, chopped
• 1 tablespoon lemon juice

Directions

Step 1

Heat olive oil in a large pan over medium heat.

Step 2

Add the chopped onion and sauté until translucent, about 5 minutes.

Step 3

Stir in minced garlic and sauté for 1 more minute until fragrant.

Step 4

Add the ground cumin, ground coriander, turmeric, paprika, salt, and black pepper. Stir well and let the spices cook for about 1 minute.

Step 5

Add the grated tomatoes and cook for 5 minutes until the mixture is thickened.

Step 6

Add the diced potatoes and stir well to coat with the tomato-spice mixture.

Step 7

Pour 1 cup of water into the pan. Bring the mixture to a boil, then reduce heat to a simmer.

Step 8

Cover the pan and cook for 15 minutes, or until the potatoes are tender.

Step 9

Add the green peas, cover, and cook for an additional 5 minutes.

Step 10

Once the peas are cooked, stir in lemon juice and chopped cilantro.

Step 11

Adjust seasoning with additional salt or lemon juice if needed.

Step 12

Serve hot, garnished with extra fresh cilantro if desired.

Nutrition Facts

Serving size	1348.4 grams (1348.4g)

Amount per serving	% Daily Value*
Calories	897

Total Fat 31.50g	40%
Saturated Fat 4.70g	24%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 1230mg	53%
Total Carbohydrate 139.30g	51%
Dietary Fiber 26.80g	96%
Total Sugars 26.90g
Protein 24.00g	48%

Vitamin D 0IU	0%
Calcium 255mg	20%
Iron 11mg	62%
Potassium 3355mg	71%

*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: 30.3%

Protein: 10.2%

Carbs: 59.5%