Low Sodium Aloo Mattar Recipe

Low Sodium Aloo Mattar
5 from 1 vote
Sodium19 mg
Potassium 442 mg
Phos 89 mg
Protein 5 g
Cals 117 kcal
Carbs 20 g
After getting this dish a half dozen times from a local Indian restaurant in town, I decided it was time I try to make my own low sodium version. I present to you my take on a low sodium Aloo Matar Recipe. Minus a couple ingredients, most can either be found around the house or at your local grocer.
Prep Time 20 mins
Cook Time 45 mins
Total Time 1 hr 5 mins

Equipment

  • Food Processor
  • Wooden Spoon or Rubber Spatula
  • Measuring Spoons & Cups
  • Shallow Sauce Pot
  • Small Bowl
  • Chef knife
  • Cutting Board
  • Peeler

Easy at Home Low Sodium Aloo Mattar Recipe

Aloo mattar (also spelled aloo mutter or aloo matar) is a vegetarian Punjabi dish made from potatoes (aloo), and peas (mattar). The sauce, usually tomato-based, is cooked with garlic, ginger, onion, tomatoes, cilantro, cumin seeds, and other spices to create a wonderful dish. For those of us on a low sodium diet, it's quite difficult to order to eat take-out or even eat at a local Indian restaurant for that matter. If you enjoy Indian cuisine, you'll have to give this salt-free, low sodium aloo mutter recipe a try.

Course Dinner, Lunch
Cuisine Indian
Servings 4 people
Calories 117 kcal

Ingredients 

Onion / Tomato Paste

  • ½ cup Onion (Rough chopped)
  • 1 Cup Tomatoes (Rough chopped)
  • 1 tbsp Ginger (Chopped. Substitute ¼ tsp of powder)
  • 4 Garlic Cloves

Remaining Ingredients

  • 2 Olive Oil
  • ½ tsp Cumin Seeds
  • 2 tbsp Almond Flour (Optional)
  • 1 Potatoes (Large, peeled and chopped)
  • 1 cup Green Peas (Fresh or frozen)
  • ½ tsp Chili Powder
  • ¼ tsp Turmeric Powder
  • ½ tsp Garam Masala powder
  • 1 ½ cups Water
  • Pinch Asafoetida (Hing)

Instructions 

  • Add Onions, Tomatoes, and Garlic to a food processor and blend until smooth. About 15-30 seconds. Stop halfway to scrape down the sides. Transfer to a bowl and set aside.
    Note: I couldn't get my hands on fresh Ginger, but if you're able to I suggest adding the 1/2 inch of peeled Ginger in with the Onions, Tomatoes, and Garlic.
    Aloo Mattar Recipe Step 1
  • Peel the Potatoes and cut them into small pieces no larger than one inch (1").
    Aloo Mattar Recipe Step 2
  • Turn the heat to medium and add the Olive Oil. Now add in the Cumin Seeds (preferably whole seeds) and cook for 30-60 seconds or until the seeds begin to brown.
    Aloo Mattar Recipe Step 3
  • Stir in your Onion/Tomato paste followed by the Almond Powder. Bring to a light simmer and cover lightly to avoid splattering. Once the mixture stops splattering, remove the lid and simmer on low for an additional 3-4 minutes or until the mixture thickens.
    Aloo Mattar Recipe Step 4
  • Stir in Turmeric, Chili Powder, Ginger Powder, and Hing, followed by the Potatoes (Aloo) and Peas (Matar). Mix well and cook for 3-4 minutes.
    Note: I couldn't get my hands on fresh Ginger, so I added Powdered Ginger to this step as an alternative.
    Aloo Mattar Recipe Step 5
  • Add in the Water and some Salt to taste. Bring to a simmer and cover lightly. Simmer for 15-30 minutes or until desired thickness is reached. 15 Minute Timer
    Aloo Mattar Recipe Step 6
  • Stir in the Garam Masala.
    Aloo Mattar Recipe Step 7
  • Enjoy! Let me know how it goes in the comments below.
    Aloo Mattar Recipe Step Enjoy

Nutrition

Nutrition Facts
Easy at Home Low Sodium Aloo Mattar Recipe
Amount Per Serving (1 cup)
Calories 117 Calories from Fat 27
% Daily Value*
Fat 3g5%
Saturated Fat 1g6%
Sodium 19mg1%
Potassium 442mg13%
Carbohydrates 20g7%
Fiber 4g17%
Sugar 5g6%
Protein 5g10%
Vitamin A 688IU14%
Vitamin B1 1mg67%
Vitamin B2 1mg59%
Vitamin B3 2mg10%
Vitamin B5 1mg10%
Vitamin B6 1mg50%
Vitamin C 33mg40%
Vitamin E 1mg7%
Vitamin K 14µg13%
Calcium 39mg4%
Copper 1mg50%
Folate 41µg10%
Iron 2mg11%
Manganese 1mg50%
Magnesium 30mg8%
Phosphorus 89mg9%
Selenium 1µg1%
Zinc 1mg7%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Aloo Matar, Low Sodium
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