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aloo gobi matar

Aloo Gobi Matar [Spiced Potato Cauliflower Peas]

Jyoti Behrani
Aloo Gobi Matar is a simple stir fry of potatoes, cauliflower, and peas, flavored with aromatic Indian spices. This low-fat recipe is ready in 20 minutes! Tasty, healthy, and vegan!
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Breakfast/Brunch, Main Dish/Entrees, Side Dish
Cuisine Indian, North Indian
Servings 4
Calories 218 kcal

Ingredients
 
 

  • 2 medium russet potatoes, cut into wedges (about 1 ½ cups potato wedges)
  • 1 small head cauliflower, cut into medium size florets (about 3 cups florets)
  • ¼ cup frozen petite green peas
  • 2 medium Roma tomatoes, cut into wedges
  • ¼ inch organic ginger, chopped or grated
  • 1-2 Thai green chili, chopped; adjust to taste
  • ½ teaspoon cumin seeds
  • pinch of asafetida
  • 1 whole black cardamom
  • 1-2 dried bay leaf
  • ¼ teaspoon turmeric powder
  • ½ teaspoon red chili powder, adjust to taste
  • 2 teaspoon coriander powder
  • ¼ teaspoon amchur or freshly squeezed lemon juice, to taste
  • ½ teaspoon garam masala, adjust to taste
  • 3 tablespoon canola oil or any neutral oil
  • salt to taste
  • a handful of fresh cilantro, chopped
  • few ginger julienne (optional)

Instructions
 

PREP THE VEGGIES

  • Peel and cut the potatoes into wedges or cubes. I prefer wedges. Keep the potatoes in a bowl of water, to prevent discoloration.
  • Wash, and rinse cauliflower. Cut into bite-size florets. Place the florets in the colander for any extra water to drain.
  • Cut tomatoes into wedges. Chop ginger, and green chili.

COOK THE SABZI

  • Heat oil in a Kadai or a wok. When oil is hot, add cumin seeds, black cardamom, bay leaf, and asafetida. Allow the cumin seeds to crackle.
  • Next, add potato wedges, turmeric powder, and salt to taste. Sauté the potatoes on high heat for 2-3 minutes, stirring frequently. Reduce heat to medium-low, cover, and cook the potatoes until 50% cooked.
  • Add cauliflower florets, and sauté for 1-2 minutes on high heat.
  • Now, add tomatoes, coriander powder, red chili powder, amchur powder, and salt to taste. Sauté for 1-2 minutes on high heat. Reduce the heat to medium-low, cover, and cook, stirring occasionally until cauliflower and potatoes are almost cooked.
  • Stir in green peas, and simmer for 2-3 minutes. Add garam masala, and mix well.
  • Transfer it to a serving dish. Garnish with julienne ginger and fresh cilantro. Serve hot with roti, paratha, or naan.

Notes

Please refer to the post for the following:
  1. Tips For Delicious Aloo Gobi Matar
  2. FAQ

Nutrition

Nutrition Facts
Aloo Gobi Matar [Spiced Potato Cauliflower Peas]
Amount per Serving
Calories
218
% Daily Value*
Fat
 
11
g
17
%
Saturated Fat
 
1
g
6
%
Trans Fat
 
0.04
g
Polyunsaturated Fat
 
3
g
Monounsaturated Fat
 
7
g
Sodium
 
70
mg
3
%
Potassium
 
769
mg
22
%
Carbohydrates
 
27
g
9
%
Fiber
 
5
g
21
%
Sugar
 
4
g
4
%
Protein
 
5
g
10
%
Vitamin A
 
421
IU
8
%
Vitamin C
 
48
mg
58
%
Calcium
 
47
mg
5
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.

Disclaimer

Nutrition values are my best estimates. If you rely on them for your diet, use your preferred nutrition calculator.

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