Aloo Gobi Matar Recipe by Handi Roti | Traditional North Indian Sabzi | Regional Heritage Food (Recipe)

Discover the authentic Aloo Gobi Matar recipe by Handi Roti Food Cooking, a classic North Indian dish made with potatoes, cauliflower, and peas. This vegan, gluten-free recipe is easy to prepare and perfect with roti or rice. Learn more at Regional Heritage Food.

Aloo Gobi Matar by Handi Roti | Traditional North Indian Recipe | Regional Heritage Food

Introduction

Aloo Gobi Matar is a beloved dish in North Indian cuisine, celebrated for its simplicity and robust flavors. This dish, a combination of potatoes (aloo), cauliflower (gobi), and peas (matar), has its roots in traditional Indian cooking, where it is often prepared as a comforting home-cooked meal. Aloo Gobi Matar represents the essence of Indian vegetarian cuisine, bringing together fresh vegetables and a blend of spices to create a dish that is both nutritious and flavorful. Traditionally served with roti, paratha, or steamed rice, it is a staple in many Indian households and is enjoyed across the country, especially during the winter season when the vegetables are at their freshest.

Improved Recipe

Ingredients

• Garlic: 3-4 cloves

• Chopped Onion: ½ cup

• Chopped Ginger: 1.5 inches

• Water: As needed

• Oil: 2 tablespoons

• Cumin Seeds: ½ tablespoon

• Turmeric Powder: ½ tablespoon

• Red Chilli Powder: ½ tablespoon

• Coriander Powder: 1 tablespoon

• Salt: As per taste

• Chopped Cauliflower: 2 cups

• Chopped Potatoes: 2 cups

• Peas: 1 cup (fresh or frozen)

• Green Chilies: 2, slit lengthwise

• Green Coriander: For garnish

• Dry Mango Powder (Amchur): 1 teaspoon (optional)

• Garam Masala: ½ teaspoon (optional)

Cooking Method

1. Preparation:

   • Blend the tomatoes, ginger, garlic, and onion into a smooth paste using a blender.

   • Wash and chop the potatoes and cauliflower into bite-sized pieces. If desired, soak the cauliflower in salted water for 10 minutes to remove any impurities.

   • Shell the peas and wash them thoroughly if using fresh peas.

2. Cooking:

• Heat oil in a large wok or deep pan over medium heat.

• Add cumin seeds and let them sizzle for about 3 seconds.

• Add the chopped onion and sauté until golden brown.

• Pour in the tomato-ginger-garlic paste and cook for 10-15 minutes, stirring occasionally, until the oil begins to separate from the masala.

• Add turmeric powder, red chili powder, salt, and coriander powder. Mix well.

• Add the chopped potatoes, peas, and cauliflower to the masala and stir to coat the vegetables evenly.

• Pour in 2 to 3 cups of water, depending on your desired consistency. Add the green chilies.

• Cover the pan and cook on low heat for 25-30 minutes, or until the vegetables are tender and fully cooked, stirring occasionally.

3. Finishing Touches:

• For added flavor, sprinkle dry mango powder (amchur) and garam masala over the cooked sabzi and mix well.

• Garnish with fresh green coriander leaves.

• Serve hot with naan, roti, or steamed rice.

Calories Information

Calories per serving bowl (approximately 1 cup): 180-220 kcal

Health Benefits and Precautions

Health Benefits:

• Vegetable-Rich: Aloo Gobi Matar is packed with vegetables, providing essential vitamins and minerals such as Vitamin C, Vitamin K, and fiber.

• Low in Fat: This dish uses minimal oil, making it a heart-healthy option.

• Vegan and Gluten-Free: Suitable for those following vegan or gluten-free diets.

Precautions:

• Portion Control: Due to the use of starchy potatoes, those managing their carbohydrate intake should monitor portion sizes.

• Spice Level: Adjust the amount of red chili and green chilies to suit your tolerance to spiciness.

• Sodium Content: Be mindful of the salt added, especially if you are on a low-sodium diet.

Best Time and Season to Use:

• Winter Season: Aloo Gobi Matar is best enjoyed during the winter months when cauliflower and peas are in season, offering the freshest flavors.

• Lunch or Dinner: This dish makes for a hearty lunch or dinner, especially when paired with roti or rice.

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