Aloo Matar (Indian Peas and Potatoes)

 Indian dishes often start with foundational ingredients such as onion, garlic and ginger, and then spices are added to create something very complex and aromatic.

Since I'm cooking for myself, I try to make dishes that are "freezer-friendly." The trick with peas is to cook at the least minute to maintain their brilliant green color, so it's best to make just enough for the number of servings you need at the moment.  Traditionally, the peas are cooked with the potato mixture, but they will shrivel and turn yellow after prolonged cooking. Kale is a great addition for extra color, texture, and nutrition and quinoa helps to soak up the sauce.

Nutrition Highlight:  Turmeric & Ginger

When studying the nutrition requirements of the elderly, we read an article that indicated people in India have lower rates of Alzheimer's disease due in part to their generous use of turmeric.  The curcumin compound in turmeric is an antioxidant and gives turmeric its anti-inflammatory properties, which may help break down the amyloid plaques in the brain that lead to Alzheimer's.  By keeping blood vessels free of plaque obstructions, turmeric lets oxygen pass more easily, thus allowing the brain to function normally.

Ginger is also a common ingredient in Indian cuisine and has the antioxidants curcumin and gingerol, which give it the same anti-imflammatory properties as turmeric.

Cooking Tip

Peel and freeze ginger in small chunks.

Once ginger has been cut open, it tends to get moldy after a week or two.  To remedy this problem, peel the entire ginger root and freeze in 2" chunks in a ziploc.  Or grate the entire piece of ginger (on a microplane zester) before freezing to save on prep time for future cooking projects.

Aloo Matar
Printable Recipe

I learned from some Indian women that there is a reason why spices are added at different times in the cooking process.  You want to add seeds at the beginning so they toast in the oil and release their flavor. Turmeric should also be added at the beginning because its rawness needs to be cooked away.  Garam Masala is dry roasted and should be added at the end to preserve its flavor.

1 1/2 tbsp olive oil 

1 tsp cumin seeds 

2 cloves garlic, grated

1" piece ginger, grated on microplane

1/2 large onion, sliced (~8 oz)

1 medium tomato or 3/4 c canned diced tomato with juice

1 tsp turmeric powder (added at the beginning)

1/4 tsp cayenne (added in the middle)

2 tsp coriander powder  (added in the middle)

1/2 tsp garam masala (added at the end)

1/2 tsp salt

2 medium potatoes, bite size cubes

2 cups (1/4 c for 1 serving) frozen green peas 

2 cups water or chicken stock 

1/2 c tomato sauce, optional

1 bunch fresh cilantro, roughly chopped

• Heat a pot with olive oil on medium heat, once hot,  add the cumin seeds.  Once seeds start sizzling, add the turmeric and cook for about 5 seconds.  (Turmeric needs to be added at the beginning to eliminate its rawness.)
• Add the onions.  Saute for about 10-12 minutes on low.  Browned onions are one of the key factors for complex tasting Indian curries.  Stir every so often.
• Now add the ginger and garlic.  Sauté for 15 seconds or so.  Garlic burns very easily.
• Add the tomato (and juice if using canned), red chili powder, coriander powder, and salt.  Combine.  
• Lower the heat, cover and simmer for 10 minutes.
• In the meantime, cube the potatoes.
• After 10 minutes, the onion and tomato should form a paste-like consistency.
• Add the potatoes and water or stock.
• Cover with a lid and allow this to simmer for 60 minutes.  Keep checking in between, stirring occasionally. 
• In the meantime, chop the cilantro.
•  Check the potato and make sure it is soft. Add garam masala. (Garam masala is added at the end to preserve its flavor because it is dry roasted.)  Add cilantro. 
• Wait at least 15 minutes before serving which will allow all the flavors to combine.  It's even better the next day. Serve over rice or quinoa. Serves 4.