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Chopping
Chop the tomatoes, onions, and potatoes into small pieces.
- Serving Size 1 Small Cup (100 g)
- Calories69.2 kcal
- Carbs7.0 g (28.2 kcal)
- Protein1.8 g (7.1 kcal)
- Fats3.8 g (33.9 kcal)
Aloo Sabzi recipe
Tomato aloo curry is a good source of dietary fiber, vitamin E, and an excellent source of beta carotene, lycopene, lutein, vitamin C, and vitamin D. HINT: Individuals with diabetes, prediabetes, or insulin resistance should avoid this curry as potatoes have a high glycemic index.
Cooking time: 10 minutes
Serves: 5 persons
Ingredients
Tomato ripe local
300 Grams
Potato brown skin small
100 Grams
Coriander leaves
5 Grams
Curry leaves
5 Grams
Onion small
100 Grams
Cumin seeds
0.5 Tea Spoon
Turmeric powder
1 Grams
Mustard seeds
0.5 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Ginger garlic paste
0.5 Table Spoon
Cumin powder
0.5 Table Spoon
Red chilli powder
0.5 Tea Spoon
Coriander powder
0.5 Table Spoon
Instructions
1
2
Cooking
Heat the oil in a nonstick pan. Add mustard seeds and cumin seeds. When the seeds splutter add the chopped onions, curry leaves, and ginger-garlic paste. Once the onions turn brown, add chopped tomatoes, salt, and turmeric. After the tomatoes are completely cooked, add the chopped potatoes, and mix well. Cover the pan with a lid and let the potatoes cook for 10 minutes while stirring occasionally. As soon as the potatoes soften add coriander, red chili and cumin powder. Mix well and cook the ingredients for 5 more minutes.
3
Serve
Garnish with coriander leaves and serve hot with steamed rice or roti.
Nutrition Label
Aloo Sabzi
- Serving Size1 Small Cup (100 g)
- Calories69.2 kcal
- Carbs7.0 g
- Fiber3.1 g
- Sugar1.9 g
- Protein1.8 g
- Fat3.8 g
- Saturated fat0.6 g
- Mono unsaturated fat1.5 g
- Poly unsaturated fat1.3 g
- Cholesterol0.0 mg
- Sodium186.3 mg
Glycemic Index
30 Low
Low glycemic impact due to fat and fiber slowing carbohydrate absorption.
How to flatten the spike
- Add a protein source like dal, paneer, or yogurt
- The fiber content helps moderate blood sugar spikes
Compare & Substitute
| Nutrient | Aloo Sabzi | Tamatar gobhi sabzi | Tamatar methi sabzi | Tamatar phool gobhi sabzi |
|---|---|---|---|---|
| Calories | 69.2 kcal | 66.6 kcal | 66.3 kcal | 67 kcal |
| Carbs | 7 g | 5.7 g | 5 g | 5.2 g |
| Protein | 1.8 g | 1.9 g | 2.7 g | 2.3 g |
| Fat | 3.8 g | 4 g | 3.9 g | 4.1 g |
| Fiber | 3.1 g | 3.6 g | 4.2 g | 4 g |
| Sugar | 1.9 g | 2 g | 1.9 g | 1.8 g |
| Sodium | 186.3 mg | 206.8 mg | 200.6 mg | 213 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
