Aaloo Mattar ( Indian-Style Peas and Potatoes)

Aaloo Mattar, also known as Indian-Style Peas and Potatoes, is a popular vegetarian dish in Indian cuisine. It features tender potatoes and green peas cooked in a flavorful spiced gravy. Here’s the information you requested:

History:
Aaloo Mattar is a classic North Indian dish that has been enjoyed for generations. It’s a staple in many Indian households and is often served as a side dish with rice or various types of Indian bread, such as roti or naan. The combination of potatoes and peas in a richly spiced sauce creates a comforting and satisfying dish that’s loved by people of all ages.

Recipe Ingredients:

• 2 cups potatoes, peeled and cubed
• 1 cup green peas (fresh or frozen)
• 1 onion, finely chopped
• 2 tomatoes, finely chopped
• 2 cloves garlic, minced
• 1-inch piece of ginger, minced
• 2 green chilies, slit (adjust to taste)
• 1 teaspoon cumin seeds
• 1 teaspoon turmeric powder
• 1 teaspoon red chili powder (adjust to spice preference)
• 1 teaspoon garam masala
• 1 teaspoon ground coriander
• 1/2 teaspoon ground cumin
• Salt to taste
• 2 tablespoons oil or ghee
• Fresh cilantro leaves for garnishing

Recipe Instructions:

1. Heat oil or ghee in a pan over medium heat. Add cumin seeds and let them splutter.
2. Add chopped onions and sauté until they turn translucent.
3. Add minced ginger, garlic, and green chilies. Sauté for a couple of minutes until fragrant.
4. Add the chopped tomatoes and cook until they become soft and the oil starts to separate.
5. Stir in the turmeric powder, red chili powder, ground coriander, ground cumin, and salt. Cook the spices for a minute or two.
6. Add the cubed potatoes and green peas. Mix well with the spice mixture.
7. Add a cup of water, cover the pan, and let the mixture simmer until the potatoes are cooked and tender.
8. Once the potatoes are cooked, add garam masala and give it a final stir.
9. Garnish with fresh cilantro leaves.

Steps to Prepare:

1. Peel and cube the potatoes.
2. Finely chop the onion, tomatoes, ginger, and garlic.
3. Slit the green chilies.
4. Heat oil or ghee in a pan and add cumin seeds.
5. Sauté onions, ginger, garlic, and green chilies.
6. Add tomatoes and spices, then cook until the oil separates.
7. Add potatoes, peas, and water. Simmer until potatoes are tender.
8. Add garam masala and garnish with cilantro.

Time Needed:

• Preparation Time: 15 minutes
• Cooking Time: 25-30 minutes
• Total Time: Approximately 40-45 minutes

Enjoy your delicious Aaloo Mattar! It’s a flavorful and comforting dish that pairs well with rice or Indian bread.

Certainly, here are the nutrition facts and health information for Aaloo Mattar (Indian-Style Peas and Potatoes):

Nutrition Facts (Approximate values per serving):

• Calories: Around 200-250 kcal
• Carbohydrates: Approximately 30-35g
• Protein: About 5-6g
• Fat: Around 8-10g
• Fiber: Approximately 5-6g

Health Information:

1. Rich in Fiber: Aaloo Mattar contains a good amount of dietary fiber due to the presence of peas and potatoes. Fiber promotes digestive health and helps maintain a feeling of fullness, which can aid in weight management.

2. Vitamins and Minerals: Potatoes provide essential nutrients such as vitamin C, vitamin B6, and potassium. Peas are rich in vitamins A and K, as well as minerals like iron and magnesium.

3. Plant-Based Protein: This dish offers a moderate amount of protein from the peas and potatoes. While not extremely high in protein, it contributes to your daily protein intake.

4. Low in Saturated Fat: Aaloo Mattar is relatively low in saturated fat, especially if prepared with minimal oil or ghee. This makes it a heart-healthy option.

5. Spices and Antioxidants: The spices used in the dish, such as turmeric, ginger, and garlic, contain antioxidants and bioactive compounds that can have anti-inflammatory and immune-boosting effects.

6. Control Portion Size: Keep in mind the portion size to manage calorie intake. While Aaloo Mattar is nutritious, consuming large portions can lead to excessive calorie consumption.

7. Balanced Meal: To make this dish even healthier, consider pairing it with whole grains like brown rice or whole wheat roti. This will enhance the nutritional profile of your meal.

8. Allergies and Sensitivities: Be mindful of allergies or sensitivities to any of the ingredients, especially if you have sensitivities to nightshade vegetables (potatoes, tomatoes).

Remember, the nutritional content can vary based on the specific ingredients used and the cooking method. If you’re looking for precise nutritional information, it’s advisable to use a nutrition calculator with the exact measurements and ingredients you use.