Fat-Free Curried Aloo Mattar (Potato & Peas) Done Two Ways
My Fat-Free Curried Aloo Mattar is a delicious, hearty dish that you can make in larger batches for parties, or even for storing in your freezer for a backup day. It is similar to the Pakistani Aloo Masala (Potato Masala) recipe, with just a few modifications.
For those healing chronic illnesses, the option of healing recipes matters so that we can consume delicious flavorful food without sacrificing flavor and having FOMO that others are eating better than we are! Using these delicious clean recipes we can heal our bodies at the same time- this is where the Fat-Free Curried Aloo Mattar done two ways comes to the rescue!
When I cook these dishes for guests or take them to a potluck, everyone is oohing and aahing over how delicious the food is and yet they cannot believe how ‘clean’ the food is. This dish can be made two ways – as a curry or made dry. Both versions are shared with you below.
Batch Preparation is Critical
This dish makes for a rather large size, but it is offered to you that way on purpose, so that you can batch prep this Fat-Free Curried Aloo Mattar and save it for meals later in the week or even freeze it for a rainy day.
If you have faced chronic illness, you know that it is helpful to be prepped in case you are not able to cook on a particular day or week because of a health flare, or because you are on mattress or couch island.
I am a believer in batch prep because it means that my kitchen is better organized and I can rest easy knowing there is always food for me in case I have a hard day.
Lastly, this recipe is quick to put together once the potatoes have been steamed.
Fat-Free Curried Aloo Mattar (Dry version)
Ingredients
1 red onion, chopped
4 cloves garlic, minced
1 tbsp coconut oil or 1 cup vegetable broth if fat-free
1 green hot pepper, chopped
8 medium potatoes, steamed & diced
3 cups frozen green peas, thawed
2 tbsp date syrup (Date Lady syrup or Just Date brands are great)
2 tbsp black mustard seeds
2 tbsp cumin seeds
1 tsp curry powder or turmeric powder
1 cup fresh cilantro, chopped
5 dried or fresh curry leaves
½ lemon, juiced
Sea Salt to taste
Directions
- Lightly sauté garlic and onions in some coconut oil or vegetable broth (for a fat-free option) for about 5 – 6 minutes until the onions become soft and start to turn brown. Keep adding vegetable broth to prevent sticking. If you do not have enough vegetable broth you can use water instead.
- In a separate pan, add the curry leaves, mustard seeds and cumin seeds. Dry roast them, stirring constantly, on medium heat for about 2 – 3 minutes and be careful that they don’t burn.
- To the onion and garlic mixture, add in the steamed potatoes, peas, hot pepper and turmeric or curry powder.
- Then add the dry roasted spices to the veggies.
- Cook through, stirring frequently until soft and the spices are well mixed evenly through the potatoes. Let the aloo masala simmer on low heat, stirring frequently for about 7-9 minutes.
- Add the date syrup and stir the mixture well. Make sure the date syrup is evenly distributed, then take off heat.
- Once a little cooler, add cilantro and lemon juice as a garnish on top. You can also add some more curry leaves for flavor!
Fat-Free Curried Aloo Mattar – A Basic Curry (Wet Version)
If you are interested in bringing Pakistani and Indian food into the meal rotations in your home, you want to learn how to make a basic curry. You may think that Pakistani or Indian food would never work for your healing lifestyle, but I am here to tell you that it can!
My recipes are virtually oil-free (always with the option to cook with oil if you choose to), gluten-free, dairy-free, refined sugar-free, soy-free, corn-free, and plant-based.
There are some basics of a curry that are important to learn for making a good curry every time. When you are cooking oil-free, you have to do things a little differently to draw out the best flavors.
- Add your masala (spices)
- Add onions, garlic, and ginger (usually this is cooked in hot oil, but we start by adding just a little vegetable broth to prevent sticking instead of the oils. Daterra Cucina pans are the best non-stick ceramic pans I have found that allow you to cook oil-free with NO sticking. Caraway pans are also a great option).
- Add tomatoes – they will add flavor, warmth, and juice to your curry. There are some Pakistani and Indian foods cooked without any tomatoes, and the curry can be made by adding yogurt (of course, I suggest plant-based yogurt alternatives since we are dairy-free).
- I recommend Bonafide Provisions vegetable broth which is preservative and salt-free. This means you can truly add salt-t0-taste without the high sodium of so many broths on the market. They have a salted version, but the sodium content of that, in my opinion, is super high.
So now that you know the basics, let’s get on with the recipe. To the dry version of the Aloo Mattar, you will add the following ingredients in bold below:
1 red onion, chopped
4 cloves garlic, minced
1 tbsp coconut oil or 1 cup vegetable broth
1 green hot pepper, chopped
8 Medium potatoes, steamed and diced
3 cups frozen green peas, thawed
1 cup tomatoes, diced
1 tbsp ginger paste
1 tbsp garlic paste
2 cups of vegetable broth (use water if no broth)
2 tbsp date syrup (Date Lady syrup or Just Dates are great brands)
2 tbsp black mustard seeds
2 tbsp cumin seeds
¼ tsp turmeric powder
1 tsp coriander powder
½ – 1 tsp cayenne powder (or use Kashmiri Mirch for a milder spice)
½ tsp garam masala
1 tsp dried fenugreek leaves (kasuri methi)
1 cup fresh cilantro, chopped
5 dried or fresh curry leaves
½ lemon juiced
Sea Salt to taste
- If you are using oil, heat your oil first. If not, then add the chopped onions, and green chili and sauté in 2 tbsp of vegetable broth. When water sautéing the onions, let them get slightly brown before you go to the next step. This can take a few minutes.
- Add in the ginger and garlic paste and sauté until well cooked and fragrant. Then add the diced tomatoes.
- Next add the spices: the cumin seeds, turmeric powder, garam masala, coriander powder, and cayenne powder, and continue to sauté.
- Add the vegetable broth to the curry and cook until the curry is well mixed and blended together. Cook down the curry for about 3 – 5 minutes.
- Then add the steamed potatoes and the peas and let them simmer on low heat for about 10 minutes.
- Add the dried fenugreek leaves and the curry leaves and mix well. Your curry should smell very fragrant.
- Please note that if you don’t have steamed potatoes ready, you can actually make this dish with uncooked potatoes. You have to add the uncooked potatoes diced into the saucepan and then add 4 cups of broth (or water) and let the curry come to a rolling boil on high heat.
- If you are adding raw potatoes, reduce the heat to low-medium and allow the potatoes to cook in the curry for about 20-30 minutes. In this case, the more finely diced your potatoes, the quicker they will cook. Add more water or broth as needed, until the potatoes are done.
- Remove from heat.
- To serve once cooler, add cilantro and lemon juice as a garnish on top. You can also add some more curry leaves for flavor!
These would pair well with my delicious Potato Wrap Recipe, a great alternative to regular naan bread or tortilla-style bread (here are my Gluten Free Flatbread and Garlic Naan recipes as well).
Sauces
To add an extra special kick that will have everyone wanting more, try pairing this with my Tamarin Date or Cilantro Mint Chutney. For these chutney recipes and more, check out my Chutneys and Sauces Recipe eBook.
This eBook is filled with classic recipes from my family for chutneys and sauces. With a wide variety of mouth-watering recipes, writing this took me right back to my childhood. I was blessed to grow up in a family that shared the love of traditional cooking and passed these techniques down from generation to generation.
My passion for flavorful cooking is something I wish to share with each one of you!
It is amazing how the addition of a simple sauce can literally transform any recipe. This eBook gives you many options for meal-altering, taste-bud-tantalizing, and recipe game-changers!
All proceeds from this book will be going to Underdog Warriors, a not-for-profit organization co-founded by two incredible individuals who recovered from chronic illness using the power of Medical Medium® information. They decided they wanted to give back to the Medical Medium® Community. Knowing what a struggle even the most simple tasks in life can be when you are chronically ill, Underdog Warriors support those suffering who have been left without the financial means or professional support they need to heal.
Underdog Warriors provides scholarships to help subsidize the cost of Medical Medium® recommended tools and supplements, as well as health coaching sessions for those in need.
Be sure to let me know how you like the Aloo Mattar recipes below!
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With peace and happiness,
Muneeza
Fat-Free Curried Aloo Mattar (Dry Version)
Equipment
- 1 spatula
Ingredients
- 1 red onion, chopped
- 4 cloves garlic, minced
- 1 tbsp coconut oil or 1 cup vegetable broth
- 1 green hot pepper, chopped
- 8 medium potatoes, steamed and diced
- 3 cups frozen green peas
- 2 tbsp date syrup (Date Lady and Just Dates have great options)
- 2 tbsp black mustard seeds
- 2 tbsp cumin seeds
- 1 tsp curry powder or turmeric powder
- 1 cup fresh cilantro, chopped
- 5 dried or fresh curry leaves
- ½ lemon, juiced
Instructions
- Lightly sauté garlic and onions in some coconut oil or vegetable broth (for a fat-free option) for about 5 - 6 minutes until the onions become soft and start to turn brown. Keep adding vegetable broth to prevent sticking. If you do not have enough vegetable broth, you can use water instead.
- In a separate pan, add the curry leaves, mustard seeds and cumin seeds. Dry roast them, stirring constantly, on medium heat for about 2 - 3 minutes and be careful that they don't burn.
- To the onion and garlic mixture, add in the steamed potatoes, peas, hot pepper, and turmeric or curry powder.
- Then add the dry roasted spices to the veggies.
- Cook through, stirring frequently until soft and the spices are well mixed evenly through the potatoes. Let the aloo masala simmer on low heat, stirring frequently for about 7-9 minutes.
- Add the date syrup and stir the mixture well. Make sure the date syrup is evenly distributed, then take off heat.
- Once a little cooler, add cilantro and lemon juice as a garnish on top and some more curry leaves for flavor
Notes
Fat-Free Curried Plant-based Aloo Mattar (With Wet Curry)
Equipment
- 1 Pot
- 1 spatula
Ingredients
- 1 red onion, chopped
- 4 cloves garlic, minced
- 1 tbsp coconut oil or 1 cup vegetable broth
- 1 green hot pepper, chopped
- 8 medium potatoes, steamed and diced
- 3 cups frozen green peas, thawed
- 1 cup tomatoes, diced
- 1 tbsp ginger paste
- 1 tbsp garlic paste
- 2 cups vegetable brother (or water)
- 2 tbsp date syrup (I reccomend Date Lady or Just Dates brand)
- 2 tbsp black mustard seeds
- 2 tbsp cumin seeds
- ¼ tsp turmeric powder
- 1 tsp coriander powder
- 1/2-1 tsp cayenne powder (or use Kashmiri Mirch for a milder spice)
- 1/2 tsp garam masala
- 1 tsp dried fenugreek leaves
- 1 cup fresh cilantro, chopped
- 5 dried or fresh curry leaves
- 1/2-1 lemon, juiced
Instructions
- If you are using oil, heat your oil first. If not, then add the chopped onions, and green chili and sauté in 2 tbsp of vegetable broth. When water sautéing the onions, let them get slightly brown before you go to the next step. This can take a few minutes.
- Add in the ginger and garlic paste and sauté until well cooked and fragrant. Then add the diced tomatoes.
- Next add the spices: the cumin seeds, turmeric powder, garam masala, coriander powder, and cayenne powder, and continue to sauté.
- Add the vegetable broth to the curry and cook until the curry is well mixed and blended together. Cook down the curry for about 3 - 5 minutes.
- Then add the steamed potatoes and the peas and let them simmer on low heat for about 10 minutes.
- Add the dried fenugreek leaves and the curry leaves and mix well. Your curry should smell very fragrant.
- Please note that if you don’t have steamed potatoes ready, you can actually make this dish with uncooked potatoes. You have to add the uncooked potatoes diced into the saucepan and then add 4 cups of broth (or water) and let the curry come to a rolling boil on high heat.
- If you have added raw potatoes, reduce the heat to low-medium and allow the potatoes to cook in the curry for about 20-30 minutes. In this case, the more finely diced your potatoes, the quicker they will cook. Add more water or broth as needed, until the potatoes are done.
- Remove from heat.
- Once cooler, serve with cilantro and lemon juice as a garnish on top. You can also add some more curry leaves for flavor!
