Aloo Mutter – Indian Potatoes With Peas

🥔🌿 Aloo Mutter – Indian Potatoes With Peas 🥔🌿

What is Aloo Mutter?
Aloo Mutter is a popular North Indian vegetarian dish that combines tender potatoes (aloo) with green peas (mutter) in a flavorful tomato-based gravy. This hearty and comforting dish is a staple in many Indian households and is often enjoyed with rice or various types of Indian bread, such as roti or naan.

History:
The exact origins of Aloo Mutter are not well-documented, but it is firmly rooted in North Indian cuisine, which is known for its rich and diverse flavors. Potatoes and peas have been cultivated in the Indian subcontinent for centuries, and their combination in dishes like Aloo Mutter likely evolved over time due to their availability and complementary flavors.

Components:

• Potatoes: Typically, peeled and diced into bite-sized pieces.
• Green Peas: Fresh or frozen peas work well.
• Tomatoes: Used to make the base gravy.
• Onions: Chopped finely or pureed to add depth to the gravy.
• Spices: Common spices include cumin seeds, coriander powder, turmeric, garam masala, red chili powder, and ground cumin.
• Ginger and Garlic: Crushed or minced for added flavor.
• Oil or Ghee: Used for cooking and sautéing.
• Water or Vegetable Stock: To adjust the consistency of the gravy.
• Fresh Coriander Leaves: For garnishing.

Steps to Prepare Aloo Mutter:

1. Preparation:

   • Peel and dice the potatoes, and set them aside.
   • If using fresh peas, shell them; if using frozen peas, thaw them.
   • Puree the tomatoes and finely chop the onions, ginger, and garlic.

2. Sautéing:

   • Heat oil or ghee in a pan. Add cumin seeds and allow them to splutter.
   • Add chopped onions and sauté until they turn golden brown.
   • Add ginger and garlic and cook for a couple of minutes until their raw smell disappears.

3. Spices:

   • Add coriander powder, turmeric, red chili powder, and salt. Sauté for a minute.
   • Add tomato puree and cook until the oil separates from the masala.

4. Potatoes and Peas:

   • Add the diced potatoes and green peas to the masala.
   • Mix well to coat them with the spices.

5. Cooking:

   • Add enough water or vegetable stock to cover the potatoes and peas.
   • Cover and simmer until the potatoes are tender (usually around 15-20 minutes).
   • Stir occasionally to prevent sticking. Adjust the water if needed.

6. Finishing Touch:

   • Sprinkle garam masala and ground cumin.
   • Garnish with fresh coriander leaves.

7. Serving:

   • Aloo Mutter is typically served hot with rice or Indian bread of your choice.

Time Needed:
The preparation and cooking time for Aloo Mutter can vary but generally takes around 30-40 minutes from start to finish. This may vary depending on your cooking skills and the specific recipe you follow. It’s a relatively quick and delicious dish to prepare, perfect for a wholesome homemade Indian meal. Enjoy! 🍛👩‍🍳🇮🇳

Certainly! Here are the nutrition facts and some health information for Aloo Mutter:

Nutrition Facts (Approximate values for 1 serving):

• Calories: 250-300 kcal
• Carbohydrates: 35-40g
• Protein: 5-7g
• Fat: 10-12g
• Fiber: 5-7g
• Sugar: 5-7g
• Vitamin C: 20-25% of the Daily Recommended Intake (DRI)
• Vitamin A: 15-20% of the DRI
• Iron: 10-15% of the DRI
• Calcium: 2-4% of the DRI

Health Information:

1. High in Fiber: Aloo Mutter is a good source of dietary fiber, mainly from the peas and potatoes. Fiber aids digestion and helps maintain digestive health.

2. Rich in Vitamins: The dish is rich in Vitamin C (from tomatoes and peas) and Vitamin A (from peas), which are essential for a healthy immune system and good vision.

3. Moderate Calories: Aloo Mutter is moderately calorie-dense, making it a suitable option for a balanced diet. However, portion control is important if you’re calorie-conscious.

4. Protein: While not extremely high in protein, the dish provides a decent amount, particularly from the peas. You can enhance the protein content by adding paneer or tofu if desired.

5. Low in Saturated Fat: The use of oil or ghee in moderation helps keep the saturated fat content relatively low.

6. Balanced Meal: When paired with whole grains like rice or whole wheat roti, Aloo Mutter can be part of a balanced meal providing carbohydrates, proteins, and essential nutrients.

7. Customizable: You can adjust the recipe to suit dietary preferences, like reducing oil for lower fat content or adding more vegetables for added nutrition.

Remember that these values can vary depending on the specific ingredients and cooking methods you use. It’s also important to consider portion sizes and overall dietary balance when enjoying Aloo Mutter as part of your meal.