2 cups of diced potatoes (Aloo)
1 cup of green peas (Matar)
2 tablespoons of cooking oil
1 teaspoon cumin seeds
1 onion, finely chopped
2 tomatoes, pureed
1 tablespoon gingergarlic paste
1/2 teaspoon turmeric powder
1 teaspoon coriander powder
1 teaspoon cumin powder
1/2 teaspoon red chili powder (adjust to taste)
Salt to taste
Fresh coriander leaves for garnish
Serves : 4 Preparation Time 15 minutes
Cooking Time : 25 minutes
Calories : 180 per serving
Protein : 4g
Fat : 8g
Carbohydrates : 25g
Fiber : 5g
Heat oil in a pan and add cumin seeds. Let them splutter.
Add chopped onions and sauté until golden brown.
Add gingergarlic paste and cook until the raw smell disappears.
Stir in the tomato puree, turmeric powder, coriander powder, cumin powder, red chili powder, and salt. Cook until the oil separates.
Add diced potatoes and green peas. Mix well to coat them with the masala.
Add a cup of water, cover, and simmer until the potatoes are tender.
Garnish with fresh coriander leaves before serving.
Aloo (Potatoes) Rich in vitamins and minerals, potatoes provide a good dose of energy and support digestive health. Matar (Green Peas) High in fiber and protein, green peas contribute to a feeling of fullness, aiding in weight loss.
Vitamin C: Found in tomatoes, it boosts the immune system and promotes skin health. Iron: Present in green peas, it supports the transportation of oxygen in the body. Prepare this Aloo Matar recipe to enjoy a tasty, satisfying meal while staying on track with your weight loss goals.
When embarking on a weight loss journey, every meal plays a crucial role in achieving your goals. The Aloo Matar recipe is not just a delicious addition to your menu but also a smart choice for those aiming to shed some pounds. Here are some weight lossrelated tips to enhance the health benefits of this flavorful dish:
Opt for Healthy Cooking Oils: Choose hearthealthy oils like canola oil or mustard oil for sautéing. These oils contain monounsaturated fats, which are known to support weight loss and improve overall health.
Control Portion Sizes: While Aloo Matar is nutritious, moderation is key. Pay attention to portion sizes to ensure you're not consuming excess calories. A balanced diet with controlled portions is essential for effective weight management.
Add Leafy Greens: Incorporate spinach or kale into the Aloo Matar for an extra nutrient boost. Leafy greens are low in calories and high in vitamins, minerals, and fiber, making them an excellent choice for weightconscious individuals.
Use Spices Wisely: Spice up your Aloo Matar with metabolismboosting spices like turmeric and chili powder. These spices not only add flavor but also offer potential weight loss benefits by increasing calorie burn and reducing inflammation.
Pair with Lean Protein: To make this dish more satisfying, consider pairing it with lean protein sources like grilled chicken or tofu. Protein helps maintain muscle mass, promotes satiety, and supports the body's fatburning processes.
Mindful Eating Practices: Practice mindful eating by savoring each bite of Aloo Matar. Chew slowly, enjoy the textures and flavors, and pay attention to your body's hunger and fullness cues. Mindful eating can prevent overeating and promote a healthier relationship with food.
Hydrate Well: Drink an ample amount of water throughout the day, especially before meals. Staying hydrated supports metabolism and can help control hunger, preventing unnecessary snacking.
Aloo Matar stands out as a weightlossfriendly dish due to the combination of its key ingredients – potatoes (aloo) and green peas (matar). Let's explore why this recipe is a beneficial addition to a weight lossfocused diet:
LowCalorie Density: Both potatoes and green peas have a relatively low calorie density, meaning you can enjoy a satisfying portion without consuming excessive calories. This makes Aloo Matar a filling option for those looking to manage their weight.
Rich in Dietary Fiber: Green peas are an excellent source of dietary fiber, promoting feelings of fullness and preventing overeating. Fiber also supports digestive health, contributing to a wellfunctioning metabolism.
NutrientRich Potatoes: Despite their reputation, potatoes are a nutrient powerhouse when consumed in moderation. They provide essential vitamins and minerals, including vitamin C, potassium, and B vitamins, supporting overall health during weight loss.
Balanced Macronutrients: Aloo Matar combines carbohydrates from potatoes and peas with a moderate amount of fat from cooking oil. This balanced macronutrient profile helps maintain energy levels and keeps you satisfied for an extended period.
Vitamins and Minerals: The dish incorporates tomatoes, onions, and various spices, contributing a range of vitamins and minerals. These nutrients play a vital role in supporting the body's metabolic processes and overall wellbeing.
Versatility in Preparation: Aloo Matar is versatile, allowing for creative modifications. By incorporating additional vegetables or lean proteins, you can tailor the recipe to suit your dietary preferences while maintaining its weightlossfriendly nature.
Is Aloo Matar suitable for a weight loss diet?
Yes, Aloo Matar can be part of a weight loss diet when prepared mindfully. Control portion sizes, use healthy cooking oils, and pair it with lean proteins and vegetables to enhance its weight loss benefits.
Can I use sweet potatoes instead of regular potatoes for a healthier option?
Absolutely! Sweet potatoes are a nutritious alternative to regular potatoes. They are rich in fiber, vitamins, and minerals, making them a great choice for those focused on weight loss.
How can I make Aloo Matar spicier without adding extra calories?
Increase the spice level by adding more chili powder or fresh green chilies. Spices can enhance the flavor without significantly impacting the calorie content.
Can I make Aloo Matar in advance for meal prep?
Yes, Aloo Matar is suitable for meal prep. Store it in airtight containers in the refrigerator for up to 34 days. Reheat before serving for a quick and convenient meal.
Are there any variations for making Aloo Matar healthier?
To make Aloo Matar even healthier, consider adding leafy greens like spinach, reducing the amount of cooking oil, or incorporating other colorful vegetables for added nutrients.
Is Aloo Matar a good source of protein?
While Aloo Matar provides some protein from the peas, it's not a highprotein dish. Consider pairing it with additional protein sources like grilled chicken or lentils for a more proteinrich meal. Incorporate these tips and insights into your Aloo Matar preparation to make the most of its weight loss benefits while enjoying a tasty and satisfying meal.