Healthy Aloo Matar Curry
A light, home-style curry featuring tender potatoes and sweet green peas simmered in a simple yet flavorful tomato-onion gravy. This healthier take on a classic uses minimal oil and is packed with fiber, making it a perfect comfort food for a wholesome meal.
For 4 servings
5 steps. 25 minutes total.
- 1
Step 1
- a.Heat vegetable oil in a pan or kadai over medium heat.
- b.Add the cumin seeds and let them splutter for about 30 seconds.
- c.Add the finely chopped onion and sauté until it turns soft and translucent, about 4-5 minutes.
TIPCooking the onions well is key to developing a deep flavor for the gravy base. - 2
Step 2
- a.Add the ginger-garlic paste and cook for another minute until the raw smell disappears.
- b.Stir in the tomato puree, turmeric powder, red chili powder, and coriander powder.
- c.Cook the masala, stirring occasionally, until the oil begins to separate from the mixture, about 5-7 minutes.
TIPThis step, known as 'bhunana', is crucial. Be patient and let the tomatoes cook down completely. - 3
Step 3
- a.Add the cubed potatoes and green peas to the pan. Mix well to coat them with the masala.
- b.Pour in 2 cups of water and add the salt. Stir everything together.
- c.Bring the curry to a boil, then reduce the heat to low, cover the pan, and let it simmer for 15-20 minutes.
TIPSimmer until the potatoes are fork-tender but not mushy. You can check by piercing a potato cube with a knife. - 4
Step 4
- 5
Step 5
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra fiber and nutrients, you can cook the potatoes with their skins on. Just be sure to scrub them well before cubing.
- 2If using fresh green peas, you might need to cook them for a few minutes longer than frozen peas.
- 3To make the gravy thicker, you can gently mash a few potato cubes with the back of a spoon against the side of the pan.
- 4Adjust the amount of water to achieve your desired gravy consistency. Add less for a thicker curry and more for a thinner one.
- 5For a creamier texture without adding fat, you can blend a small portion of the cooked potatoes and onions and add it back to the curry.
Adapt it for your goals.
High protein
Add 100g of crumbled paneer or firm tofu along with the potatoes and peas to boost the protein content.
veganVegan
This recipe is already naturally vegan. Ensure you use vegetable oil instead of ghee.
jainJain
Omit the onion, garlic, and ginger. Start the tempering with cumin seeds and a pinch of asafoetida (hing), then proceed with raw banana instead of potatoes.
kid friendlyKid friendly
Skip the red chili powder to make it non-spicy. You can also add a teaspoon of tomato ketchup for a slightly sweet and tangy flavor that kids love.
Why this is on our healthy list.
High in Dietary Fiber
Green peas are an excellent source of dietary fiber, which aids digestion, promotes gut health, and helps in maintaining a healthy weight.
Rich in Complex Carbohydrates
Potatoes provide complex carbohydrates, offering a steady release of energy to keep you active throughout the day.
Good Source of Vitamin C
Tomatoes are rich in Vitamin C and antioxidants like lycopene, which support immune function and protect against cellular damage.
Plant-Based Goodness
This curry is entirely plant-based, providing protein from peas and a wealth of nutrients from vegetables and spices.
Frequently asked questions
Yes, this version of Aloo Matar is very healthy. It's made with minimal oil, is low in fat, and packed with fiber from peas and potatoes. It provides essential vitamins and minerals, making it a nutritious choice for a daily meal.