Mediterranean Diet Dum Aloo

Elevate your plant-based meal game with this vibrant Mediterranean Diet Dum Aloo, a healthy twist on the classic Indian dish. Tender baby potatoes are gently simmered in a fragrant tomato and spice-infused sauce featuring cumin, coriander, and a touch of cinnamon. This Mediterranean-inspired version incorporates hearty chickpeas, nutrient-packed baby spinach, and fresh dill for a burst of flavor and greenery. Using olive oil and a medley of aromatic spices, this recipe aligns perfectly with the Mediterranean diet, providing a wholesome, satisfying meal that’s naturally vegan and packed with protein and fiber. Ready in just an hour, this dish makes an ideal main course or a flavorful side, served alongside warm flatbreads or a crisp salad. Whether you’re a fan of global cuisines or simply looking for a comforting, nutrient-dense recipe, this Mediterranean Diet Dum Aloo is an irresistible choice!

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

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

Directions

Step 1

Begin by washing the baby potatoes thoroughly. You can leave the skin on for extra fiber and nutrients.

Step 2

Boil the potatoes in a pot of salted water for about 10 minutes, or until tender. Drain and set aside.

Step 3

Heat olive oil in a large, heavy-bottomed pan over medium heat.

Step 4

Add the chopped onion, sautéing until it becomes translucent, about 5 minutes.

Step 5

Stir in the minced garlic and grated ginger, cooking for another 2 minutes until fragrant.

Step 6

Add canned tomatoes to the pan and cook for about 5 minutes until they begin to break down.

Step 7

Mix in the ground cumin, coriander, turmeric, and the cinnamon stick. Cook for another 2 minutes to release the spices’ aromas.

Step 8

Pour in the vegetable broth and allow the mixture to simmer for about 10 minutes. The sauce should thicken slightly.

Step 9

Carefully add the boiled potatoes and cooked chickpeas into the pan. Stir to coat them in the sauce.

Step 10

Reduce the heat to low, cover the pan, and let it cook for about 15 minutes, allowing the potatoes to absorb the flavors.

Step 11

Uncover, add the baby spinach, and let it wilt slightly (about 2 minutes).

Step 12

Season with salt and freshly ground black pepper. Stir in the chopped dill and lemon juice for a bright, fresh finish.

Step 13

Remove from heat and let it rest for a couple of minutes before serving.

Step 14

Serve warm as a standalone vegan meal or as a side dish with your favorite Mediterranean bread or a fresh salad.

Nutrition Facts

Serving size	1725.4 grams (1725.4g)

Amount per serving	% Daily Value*
Calories	1296

Total Fat 46.80g	60%
Saturated Fat 7.80g	39%
Polyunsaturated Fat 6.10g
Cholesterol 8mg	3%
Sodium 3161mg	137%
Total Carbohydrate 191.80g	70%
Dietary Fiber 37.20g	133%
Total Sugars 35.80g
Protein 37.90g	76%

Vitamin D 0IU	0%
Calcium 511mg	39%
Iron 19mg	107%
Potassium 4194mg	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.

Source of Calories

Fat: 31.4%

Protein: 11.3%

Carbs: 57.3%