(Aloo sabzi with Puris)
Prep time: 20 minutes
Cook time: 10 minutes
Total time: 30 minutes
Recipe type: main
Cuisine: North Indian
- 4 medium size potatoes , boiled, peeled and cut into small cubes
- 2 medium tomatoes/tamatar
- 1 tsp cumin seeds/jeera
- 1/2 tsp red chili powder
- 1/4 tsp turmeric powder
- 1/4 tsp asafetida / heeng
- 1 tbsp ginger, finely chopped
- 2 cups water
- 1 tbsp Olive oil
- 1 tbsp coriander leaves, finely chopped for garnishing
Cook the potatoes in a pressure cooker with two cups of water. The moment pressure is formed, reduce the heat to low flame for 5 minutes, switch off the stove. Cool the cooker to room temperature, open the lid take out the potatoes, peel and cut into small cubes three potatoes. Mash coarsely the fourth potato and Keep aside.
Heat the oil or ghee in a pan add the cumin seeds, when it starts spluttering, add asafetida. Fry for few seconds till asafetida turns light pink.
Add the tomatoes and saute till they become soft and you see the oil leaving the sides.
Add cubed and mashed potatoes, red chili powder, chopped ginger, salt and two cups of water stir. Mashed potato is added to help in thickening the gravy.
Let the curry cook for 7-8 minutes or more on a medium flame, till it thickens slightly.
Garnish with coriander leaves, serve hot, with puris.
Health benefits of Aaloo (Potato)
Contrary to the popular belief that potatoes should be avoided because they are rich in starch, medical reports today claim that potatoes should be consumed as they help in enriching the body with essential nutrients. Potatoes are rich in phytochemicals which help in fighting against respiratory diseases, cardiovascular ailments and several types of cancer.
People suffering from high blood pressure should consume potatoes. Potato contains a compound known as kukoamine which helps in lowering blood pressure.
Potato is rich in vitamin B6 which aids in building and repairing body cells. This vitamin leads to the production of enzymes in the body, which in turn leads to chemical reactions which cause cell repairs. Apart from repairing of human body and brain cells, this nutrient is responsible for the production of the molecule amine in the human body, which helps in transmissions between different nerves of the human nervous system.
Potatoes are highly effective in relieving high blood pressure caused due to tension, indigestion, nature of food and several other reasons. The fiber content is known for lowering cholesterol and improving the functioning of insulin in the body, thereby lowering blood pressure.
The fiber content of potato helps in lowering plasma cholesterol and triglyceride concentration in the human body.
Potato contains large quantities of starch which helps to improve insulin sensitivity and glucose tolerance.
Potatoes make an ideal food for people who are lean and thin. With mounds of carbohydrates and proteins, they help in promoting weight gain.
Easy to digest, potatoes help in facilitating the digestion process, especially for people who cannot digest hard food but require energy, such as patients and babies.
Potatoes have vitamin C, vitamin B-complex, potassium, magnesium, phosphorus and zinc in significant amounts which are beneficial for the skin. They are great for curing pimples, spots, burns and even help in softening and cleaning the skin, particularly around elbows, back of the palms, and so on.
The vitamin C content in potatoes is helpful for preventing the dreaded deficiency disease scurvy and its symptoms, like cracked lip corners, spongy and bleeding gums, and frequent viral infections.
Potatoes have essential nutrients that help in providing relief to rheumatism due to the high starch or carbohydrate content that increases weight and reverses the effects of this disorder.
Nick’s kitchen medical Disclaimer:
- Nick’s kitchen is for Vegetarians. It sometimes provides education and support to individuals who want to become vegetarian, or move toward a more vegetarian diet.
- Nick’s kitchen provides some information on vegetarian and vegan diets to the best of their knowledge and abilities.
- Nick’s kitchen does not claim to be health care professional, nutritionist, nor does it claims to treat any illness through vegan or vegetarian diet.
- If you have a medical condition,Nick’s kitchen recommend that you consult your health care professionals before changing your diet.
- Any changes that you make to your diet, and the results of those changes, are your decision and your responsibility.