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Boil and peel potatoes
Boil the potatoes until done - 7 to 8 whistles on high heat on a regular pressure cooker or 10 mins. Once boiled, peel the potatoes and chop them into cubes. Set it aside.
- Serving Size 1 Small Cup (100 g)
- Calories168.8 kcal
- Carbs18.8 g (75.2 kcal)
- Protein2.4 g (9.6 kcal)
- Fats9.3 g (83.9 kcal)
Jira Alu Kari recipe
Jira Alu Kari is a good source of potassium, dietary fiber, vitamin C, magnesium, copper, vitamin B6, and an excellent source of vitamin E. HINT: Individuals with diabetes, prediabetes or insulin resistance should avoid this curry as potatoes have a high glycemic index.
Cooking time: 5 minutes
Serves: 3 persons
Ingredients
Potato
250 Grams
Lemon juice
1 Tea Spoon
Chillies green - all varieties
5 Grams
Coriander leaves
1 Tea Spoon
Ginger fresh
2 Grams
Asafoetida
2 Grams
Coriander seeds
1 Tea Spoon
Cumin seeds
2 Tea Spoon
Turmeric powder
0.5 Grams
Rice bran oil
15 Grams
Salt
0.5 Tea Spoon
Red chilli powder
0.25 Tea Spoon
Instructions
1
2
Cook the potatoes
Heat oil in a pan on medium heat. Once the oil is hot add the cumin seeds, let them sizzle. Then add the crushed coriander seeds and hing, and saute for few seconds. Add the green chili and ginger and saute for a minute until the ginger starts changing color. Add the boiled and cubed potatoes to the pan and toss with the spices. Add turmeric, red chili powder, and salt. Toss to combine potatoes with all the spices. Let the potatoes cook for 2 to 3 minutes on medium heat, then add the chopped coriander.
3
Serving
Squeeze in fresh lemon juice to finish it off. Garnish with more coriander, and serve jeera aloo with paratha or as a side dish with dal and rice.
Nutrition Label
Jira Alu Kari
- Serving Size1 Small Cup (100 g)
- Calories168.8 kcal
- Carbs18.8 g
- Fiber3.3 g
- Sugar1.5 g
- Protein2.4 g
- Fat9.3 g
- Saturated fat2.0 g
- Mono unsaturated fat3.6 g
- Poly unsaturated fat3.0 g
- Cholesterol2.5 mg
- Sodium467.4 mg
Glycemic Index
55 Medium
Moderate glycemic impact. Pairing with protein or fiber can help moderate blood sugar response.
How to flatten the spike
- Pair with a side salad for added fiber
- Add a protein source like dal, paneer, or yogurt
- The fiber content helps moderate blood sugar spikes
Compare & Substitute
| Nutrient | Jira Alu Kari | Aalu ullippayalu cheela | Aloo pyaaz cheela | Alu Peyaj Chila |
|---|---|---|---|---|
| Calories | 168.8 kcal | 72 kcal | 72 kcal | 72 kcal |
| Carbs | 18.8 g | 7.8 g | 7.8 g | 7.8 g |
| Protein | 2.4 g | 2.6 g | 2.6 g | 2.6 g |
| Fat | 9.3 g | 3.4 g | 3.4 g | 3.4 g |
| Fiber | 3.3 g | 1.8 g | 1.8 g | 1.8 g |
| Sugar | 1.5 g | 1.7 g | 1.7 g | 1.7 g |
| Sodium | 467.4 mg | 109.2 mg | 109.2 mg | 109.2 mg |
| Cholesterol | 2.5 mg | 0.1 mg | 0.1 mg | 0.1 mg |
