Sunday, June 23, 2024

Potato Peas Curry (Aloo Matar Salan)

Potato and peas curry is a popular dish in Pakistani and Indian cuisine that is easy to make and delicious to eat.. Potato Peas is a delicious potato and pea curry that tastes delicious when served with phulka roti, chapati or paratha at lunch or dinner. This curry is very easy to make using a pressure cooker in 15 minutes. Follow this easy, simple and healthy potato and pea curry recipe today and delight your taste buds.

Total Cook Time
50 Mints
Prep Time
20 Mints
Cook Time
30 Mints
Recipe Servings
3 Persons

Ingredients

Green Peas100 gm
Potatoes2 medium(peeled and cubed)
Tomato1 Large finely chopped
Oil2 tablespoons
Mustard Seeds1/4 teaspoon
Cumin Seeds1/2 teaspoon
Cumin-Coriander Powder2 teaspoons
Red Chilli Powder1/2 teaspoon
Turmeric Powder1/2 teaspoon
Coriander Leaves2 tablespoons finely chopped
Salt To Taste
WaterAs Required

اجزاء

سو گرامسبز مٹر
دو درمیانے (چھلی ہوئی اور کیوبڈ)آلو
ایک بڑی باریک کٹی ہوئیٹماٹر
دو کھانے کے چمچتیل
ایک چوتھائی چائے کا چمچرائی دانہ
آدھا چائے کا چمچجیرا
دو چائے کے چمچزیرہ دھنیا پاؤڈر
آدھا چائے کا چمچلال مرچ پاؤڈر
آدھا چائے کا چمچپسی ہوئی ہلدی
دو کھانے کے چمچ باریک کٹے ہوئےدھنیہ کے پتے
ذائقہ کے مطابقنمک
ضرورت کے مطابقپانی

सामग्री

हरे मटर100 ग्राम
आलू2 मध्यम (छीलकर और चौकोर टुकड़ों में कटे हुए)
टमाटर1 बड़ा बारीक कटा हुआ
तेल2 बड़ा स्पून
सरसों के बीज1/4 छोटा चम्मच
जीरा1/2 छोटा चम्मच
जीरा-धनिया पाउडर2 छोटे चम्मच
लाल मिर्च पाउडर1/2 छोटा चम्मच
हल्दी पाउडर1/2 छोटा चम्मच
धनिए के पत्ते2 टेबल स्पून बारीक कटा हुआ
नमकस्वाद के लिए
पानीआवश्यकता अनुसार

Potato Peas Curry Recipe in English

Peel and wash the potatoes. Cut them into 1/2-inch pieces. Frozen green peas are used in this recipe, but you can use fresh or frozen green peas depending on availability.

Heat 2 tablespoons of oil in a pressure cooker over medium heat. Add mustard seeds; when they start to crunch, add the cumin seeds.

When the cumin seeds turn golden, add the finely chopped tomato.

Stir and cook until the tomato pieces soften. Add 2 teaspoons each of cumin and coriander powder, 1/2 teaspoon of red chili powder, and 1/2 teaspoon of turmeric powder.

Stir and cook for one minute.
Add the chopped potatoes, green peas, and salt.

Stir and cook for 2-3 minutes.
Add 3/4 cup of water and mix well.

Close the lid of the pressure cooker and cook for 2 whistles over medium heat.
Turn off the flame and allow the pressure inside the pot to drop naturally. Remove cover. Mix well and taste the curry. If necessary, add more salt and mix well.

If the curry has more sauce or looks watery, cook it for a few more minutes or until the desired sauce consistency is achieved. Garnish with chopped coriander leaves. Aloo matar curry is ready to serve.

Potato Peas Curry Recipe in Urdu

آلو کو چھیل کر دھو لیں۔ انہیں 1/2 انچ کے ٹکڑوں میں کاٹ لیں۔ اس ترکیب میں منجمد سبز مٹر استعمال کیے گئے ہیں، لیکن دستیابی کے لحاظ سے آپ تازہ یا منجمد سبز مٹر استعمال کر سکتے ہیں۔

پریشر ککر میں 2 کھانے کے چمچ تیل درمیانی آنچ پر گرم کریں۔ سرسوں کے بیج شامل کریں؛ جب وہ کڑکڑانے لگیں تو زیرہ ڈال دیں۔

جب زیرہ سنہری ہو جائے تو باریک کٹے ہوئے ٹماٹر ڈال دیں۔

ہلائیں اور ٹماٹر کے ٹکڑے نرم ہونے تک پکائیں۔ 2 چائے کے چمچ زیرہ اور دھنیا پاؤڈر، 1/2 چائے کا چمچ سرخ مرچ پاؤڈر، اور 1/2 چائے کا چمچ ہلدی پاؤڈر شامل کریں۔

ہلائیں اور ایک منٹ تک پکائیں۔
کٹے ہوئے آلو، ہرے مٹر اور نمک ڈال دیں۔

ہلائیں اور 2-3 منٹ تک پکائیں۔
3/4 کپ پانی ڈال کر اچھی طرح مکس کریں۔

پریشر ککر کا ڈھکن بند کریں اور درمیانی آنچ پر 2 سیٹیوں تک پکائیں۔
شعلہ بند کریں اور برتن کے اندر موجود دباؤ کو قدرتی طور پر گرنے دیں۔ کور کو ہٹا دیں۔ اچھی طرح مکس کر کے سالن کا مزہ چکھ لیں۔ اگر ضروری ہو تو مزید نمک ڈال کر اچھی طرح مکس کر لیں۔

اگر سالن میں زیادہ چٹنی ہے یا پانی بھرا نظر آتا ہے تو اسے چند منٹ مزید پکائیں یا جب تک چٹنی کی مطلوبہ مستقل مزاجی حاصل نہ ہوجائے۔ کٹے ہوئے دھنیے کے پتوں سے گارنش کریں۔ آلو ماتر سالن پیش کرنے کے لیے تیار ہے۔

Potato Peas Curry Recipe in Hindi

आलू को छील कर धो लीजिये. इन्हें 1/2 इंच के टुकड़ों में काट लें। इस रेसिपी में फ्रोजन हरे मटर का उपयोग किया गया है, लेकिन आप उपलब्धता के आधार पर ताजा या फ्रोजन हरे मटर का उपयोग कर सकते हैं।

मध्यम आँच पर एक प्रेशर कुकर में 2 बड़े चम्मच तेल गरम करें। सरसों डालें; जब वे चटकने लगें, तो जीरा डालें।

जीरा सुनहरा होने पर बारीक कटा हुआ टमाटर डालें।

टमाटर के टुकड़े नरम होने तक चलाते हुए पकाएं। 2 छोटे चम्मच जीरा और धनिया पाउडर, 1/2 छोटा चम्मच लाल मिर्च पाउडर और 1/2 छोटा चम्मच हल्दी पाउडर डालें।

हिलाएँ और एक मिनट के लिए पकाएँ।
कटे हुए आलू, हरे मटर और नमक डालें।

हिलाएँ और 2-3 मिनिट तक पकाएँ।
3/4 कप पानी डालें और अच्छी तरह मिलाएँ।

प्रेशर कुकर का ढक्कन बंद करें और मध्यम आँच पर 2 सीटी आने तक पकाएँ।
गैस बंद कर दें और बर्तन के अंदर का प्रेशर अपने आप कम होने दें। कवर हटाओ। अच्छी तरह मिलाएं और करी का स्वाद लें। यदि आवश्यक हो, तो और नमक डालें और अच्छी तरह मिलाएँ।

यदि करी में अधिक सॉस है या पानीदार लग रहा है, तो इसे कुछ और मिनटों के लिए या वांछित सॉस स्थिरता प्राप्त होने तक पकाएं। कटी हुई धनिया पत्ती से गार्निश करें। आलू मटर करी परोसने के लिए तैयार है।

Potato Peas Curry Health Benefits

Potato and peas curry can provide several health benefits as it is made with nutrient-rich ingredients. Here are some of the health benefits of this dish:

  1. Good source of fiber: Both potatoes and peas are high in dietary fiber, which can help promote healthy digestion, prevent constipation, and lower the risk of heart disease.
  2. Rich in vitamins and minerals: Potatoes are an excellent source of vitamin C, vitamin B6, potassium, and manganese, while peas are rich in vitamin K, vitamin C, and folate.
  3. Low in calories: This curry is a low-calorie dish as both potatoes and peas are low in calories, making it a great option for weight management.
  4. Anti-inflammatory properties: Ginger and garlic, used in this recipe, have potent anti-inflammatory properties that can help reduce inflammation in the body.
  5. Blood sugar regulation: Peas have a low glycemic index, which means they release sugar into the bloodstream slowly, making them a good option for people with diabetes.
  6. Boosts immunity: The vitamin C content in potatoes and peas helps to boost the immune system, protecting the body against diseases and infections.

Overall, the combination of potatoes and peas in this curry provides a good balance of nutrients, making it a healthy and nutritious meal option.

Potato Peas Curry Ingredients Profiles:

Here are the ingredient profiles of the main components used in Potato Peas Curry:

  1. Potatoes: Potatoes are a starchy root vegetable that is a good source of fiber, vitamin C, vitamin B6, potassium, and manganese. They are also low in fat and calories and can be a filling and satisfying addition to a meal. Potatoes can be boiled, roasted, mashed, or fried and are a versatile ingredient in many cuisines.
  2. Peas: Peas are a type of legume that are high in protein, dietary fiber, vitamin K, vitamin C, and folate. They are also low in fat and calories and can be a nutritious addition to a meal. Peas can be used fresh, frozen or dried and are commonly used in soups, stews, and curries.
  3. Onions: Onions are a staple ingredient in many cuisines and are used for their flavor and nutritional properties. They are low in calories and high in vitamin C, dietary fiber, and antioxidants. Onions can be used raw in salads, cooked in soups and stews, or caramelized for a sweeter flavor.
  4. Garlic: Garlic is a member of the Allium family and is closely related to onions, shallots, and leeks. It has been used for centuries for its medicinal properties and is known for its ability to boost the immune system and fight infections. Garlic is also a good source of vitamin C, vitamin B6, and manganese.
  5. Ginger: Ginger is a root vegetable that is commonly used in Asian cuisine for its spicy and fragrant flavor. It is also known for its medicinal properties and has been used to treat nausea, inflammation, and respiratory infections. Ginger is a good source of vitamin B6, magnesium, and potassium.
  6. Tomatoes: Tomatoes are a fruit that is commonly used as a vegetable in cooking. They are low in calories and high in vitamin C, vitamin K, and potassium. Tomatoes are also a good source of antioxidants, which can help protect the body against damage from free radicals. Tomatoes can be used fresh or canned in soups, stews, and sauces.

Potato Peas Curry Nutrition Profiles

Here is the nutrition profile of Potato Peas Curry per serving (assuming a serving size of 1 cup or 240 grams):

  • Calories: 190
  • Total fat: 6g
  • Saturated fat: 1g
  • Cholesterol: 0mg
  • Sodium: 320mg
  • Total carbohydrates: 30g
  • Dietary fiber: 6g
  • Sugars: 6g
  • Protein: 5g

The potato peas curry is low in fat and saturated fat, and cholesterol-free. It is a good source of dietary fiber, which helps maintain good digestion and keep you feeling full, which can help with weight management. The dish is also a good source of potassium, vitamin C, and vitamin B6. Potassium is essential for maintaining healthy blood pressure and heart health, while vitamin C and vitamin B6 are important for immune function, skin health, and energy production.

However, the dish is relatively high in sodium, which can be a concern for people with high blood pressure or other cardiovascular problems. To reduce sodium intake, it is advisable to limit the amount of salt used in the recipe or use low-sodium ingredients. Additionally, it is recommended to consume this dish in moderation as part of a balanced diet to ensure that all nutrient needs are met.

FAQs(frequently asked questions):

Q: Is potato peas curry vegan?

A: It depends on the recipe used to make the curry. If the recipe uses only plant-based ingredients, such as potatoes, peas, onions, garlic, ginger, tomatoes, and spices, then it can be considered vegan. However, some recipes may include dairy products or meat, which would make it non-vegan.

Q: Is potato peas curry gluten-free?

A: Potato peas curry can be gluten-free if the recipe does not include any gluten-containing ingredients, such as wheat flour or soy sauce. It is important to check the ingredients and choose gluten-free options if necessary.

Q: How can I make potato peas curry healthier?

A: There are several ways to make potato peas curry healthier:

  • Use low-sodium vegetable broth or water instead of salt to reduce sodium intake.
  • Use less oil or use a non-stick pan to reduce the amount of added fat.
  • Add more vegetables, such as spinach, kale, or carrots, to increase the nutrient content of the dish.
  • Use fresh or frozen peas instead of canned peas to avoid added sodium.
  • Serve the curry with brown rice or quinoa instead of white rice to increase the fiber content of the meal.
Q: Can I freeze potato peas curry?

A: Yes, potato peas curry can be frozen for later use. It is important to let the curry cool down before transferring it to a freezer-safe container. It can be stored in the freezer for up to three months. To reheat, simply thaw the curry in the refrigerator overnight and then heat it up on the stove or in the microwave.

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