Aloo [potatoes], Mutter[peas]
Suits dietary preferences - vegetarian, vegan, lactose free and gluten free
General notes
An all time favourite and extremely simple and easy to make.
And yes, this is not greasy, not creamy, there is no need for a sauce
Freezes well.
To make it low GI and high in fibre - substitute potatoes with Kumara [sweet potatoes]
This preparation is gluten free [powdered asafoetida might contain wheat flour - check the container when you buy asafoetida]
Serves 2-3 people with roti/ rice
A Vegetable cooked this way would be called a Subji
Information about ingredients
A small amount of sugar always helps manage the acidity of tomatoes.
Ginger and asafoetida help with managing flatulence
What is asafoetida ?
http://en.wikipedia.org/wiki/Asafoetida
Cumin and Fennel seeds have carminative properties and add a distinct flavour
What is Fennel ?
http://en.wikipedia.org/wiki/Fennel
Ingredients [ Grouped ]
Vegetables
6-8 medium sized Potatoes chopped into quarters [chop again in half if you need smaller pieces]
OR - Kumara - perhaps 600 - 700 gm
1 cup of frozen peas or fresh peas when they are in season
1 medium sized onion
4-5 medium sized tomatoes [canned tomatoes are fine too]
Spices
1 teaspoon cumin
1 teaspoon fennel seeds
1/2 teaspoon of turmeric
1/4 teaspon of asafoetida[available in most Indian grocery stores]
Other flavouring agents
1 inch size of fresh ginger, finely grated[dry ginger powder will work - 1 teaspoon]
1-2 green chillies [add more if you like it hot]
2 pods of garlic [optional]
Basic cooking needs
3/4 tablespoon of oil [ yes thats all that is required]
1 tsp of sugar
salt to taste
Cooking process
Heat oil in a saucepan [use a saucepan that can hold all the potatoes/ kumara, peas and water]
When the oil is hot, add cumin.
Once cumin crackles, add fennel seeds, onions, green chillies, garlic. Stir until onion becomes transclucent
Add tomatoes, peas and the potatoes.
Add enough water [water level one inch above the potatoes]
Add salt, turmeric, asafoetida, sugar and salt
Cover and cook - stir occasionally.
Simmer as soon as it starts to boil - and cook until potatoes are done.
If the cooked vegetable is too think, add some water and simmer for a few more minutes.
Serve hot with rotis/ naan or rice
Improvisations on the basic recipe
Add chopped carrots as well if you have just one or two in the fridge
A few slices of capsicum add a beautiful colour
[just remember to cook capsicum for the least amount of time - ie, add chopped capsicum after the potatoes are three fourths cooked]
Throw in some baby spinach if you have some left over [same as capsicum, dont over cook this]
[actually you can also thrown in the left over salad itself]
In Papua New guinea where I live now - I use sweet potatoes[kumara] instead of potatoe
Makes it very healthy, low GI and high in fibre
If you have access to fresh coriander leaves, add fresh chopped coriander as garnish just before serving.
Suits dietary preferences - vegetarian, vegan, lactose free and gluten free
General notes
An all time favourite and extremely simple and easy to make.
And yes, this is not greasy, not creamy, there is no need for a sauce
Freezes well.
To make it low GI and high in fibre - substitute potatoes with Kumara [sweet potatoes]
This preparation is gluten free [powdered asafoetida might contain wheat flour - check the container when you buy asafoetida]
Serves 2-3 people with roti/ rice
A Vegetable cooked this way would be called a Subji
Information about ingredients
A small amount of sugar always helps manage the acidity of tomatoes.
Ginger and asafoetida help with managing flatulence
What is asafoetida ?
http://en.wikipedia.org/wiki/Asafoetida
Cumin and Fennel seeds have carminative properties and add a distinct flavour
What is Fennel ?
http://en.wikipedia.org/wiki/Fennel
Ingredients [ Grouped ]
Vegetables
6-8 medium sized Potatoes chopped into quarters [chop again in half if you need smaller pieces]
OR - Kumara - perhaps 600 - 700 gm
1 cup of frozen peas or fresh peas when they are in season
1 medium sized onion
4-5 medium sized tomatoes [canned tomatoes are fine too]
Spices
1 teaspoon cumin
1 teaspoon fennel seeds
1/2 teaspoon of turmeric
1/4 teaspon of asafoetida[available in most Indian grocery stores]
Other flavouring agents
1 inch size of fresh ginger, finely grated[dry ginger powder will work - 1 teaspoon]
1-2 green chillies [add more if you like it hot]
2 pods of garlic [optional]
Basic cooking needs
3/4 tablespoon of oil [ yes thats all that is required]
1 tsp of sugar
salt to taste
Cooking process
Heat oil in a saucepan [use a saucepan that can hold all the potatoes/ kumara, peas and water]
When the oil is hot, add cumin.
Once cumin crackles, add fennel seeds, onions, green chillies, garlic. Stir until onion becomes transclucent
Add tomatoes, peas and the potatoes.
Add enough water [water level one inch above the potatoes]
Add salt, turmeric, asafoetida, sugar and salt
Cover and cook - stir occasionally.
Simmer as soon as it starts to boil - and cook until potatoes are done.
If the cooked vegetable is too think, add some water and simmer for a few more minutes.
Serve hot with rotis/ naan or rice
Improvisations on the basic recipe
Add chopped carrots as well if you have just one or two in the fridge
A few slices of capsicum add a beautiful colour
[just remember to cook capsicum for the least amount of time - ie, add chopped capsicum after the potatoes are three fourths cooked]
Throw in some baby spinach if you have some left over [same as capsicum, dont over cook this]
[actually you can also thrown in the left over salad itself]
In Papua New guinea where I live now - I use sweet potatoes[kumara] instead of potatoe
Makes it very healthy, low GI and high in fibre
If you have access to fresh coriander leaves, add fresh chopped coriander as garnish just before serving.
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