Mediterranean Diet Potato Masala

Discover the vibrant flavors of this Mediterranean Diet Potato Masala, a wholesome spin on the classic potato curry with a healthy, heart-smart twist. This one-pan dish combines tender, spiced potatoes with antioxidant-rich spinach, zesty lemon juice, and aromatic spices like turmeric, cumin, and coriander. Infused with the goodness of olive oil and finished with fresh cilantro, this recipe balances bold Indian-inspired seasonings with Mediterranean dietary principles. Ready in just 45 minutes, it’s the perfect nutritious, plant-based meal for any day of the week. Serve it as a standalone vegan entrée or alongside warm flatbreads and a refreshing cucumber salad for an irresistible feast!

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

Add the chopped onions to the pan and cook until they become translucent, approximately 5 minutes.

Step 3

Stir in the minced garlic and grated ginger, and cook for another minute until fragrant.

Step 4

Add the diced potatoes to the pan and stir well to coat them with the onion mixture.

Step 5

Sprinkle turmeric powder, coriander powder, cumin powder, and paprika over the potatoes. Mix well to combine.

Step 6

Pour the canned diced tomatoes and water into the pan, stir to combine, and bring the mixture to a simmer.

Step 7

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.

Step 8

Stir in the chopped spinach leaves and cook until they wilt, about 2 minutes.

Step 9

Remove the pan from heat, add the chopped cilantro and lemon juice. Stir well to combine.

Step 10

Serve hot, garnished with additional fresh cilantro if desired.

Nutrition Facts

Serving size	1590.7 grams (1590.7g)

Amount per serving	% Daily Value*
Calories	1009

Total Fat 40.10g	51%
Saturated Fat 6.30g	32%
Polyunsaturated Fat 4.70g
Cholesterol 5mg	2%
Sodium 2803mg	122%
Total Carbohydrate 154.60g	56%
Dietary Fiber 25.80g	92%
Total Sugars 24.40g
Protein 24.30g	49%

Vitamin D 0IU	0%
Calcium 427mg	33%
Iron 16mg	89%
Potassium 4410mg	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.

Source of Calories

Fat: 33.5%

Protein: 9.0%

Carbs: 57.4%