Recipes · Fijian · Main Courses
Aloo Matar (Indo-Fijian Potato and Pea Curry with Roti)
One serving has 669 kcal and 21 g protein, and at least a fifth of a woman's daily need of manganese (124%), vitamin C (116%), selenium (90%), pyridoxine (88%), vitamin K (86%) and thiamin (85%). Ready in 35 minutes.
- Preparation: 10 min
- Cooking: 25 min
- Makes: 1 serving (672 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free
- Contains: gluten, mustard
Ingredients
- 15 g Vegetable oil
- 1 g Mustard seeds
- 1.5 g Cumin seeds
- 0.5 g Fenugreek seeds (methi)
- 60 g Onion, finely chopped
- 5 g Garlic, crushed
- 5 g Ginger, grated
- 5 g Green chilli, slit
- 1 g Turmeric
- 2 g Ground coriander
- 0.5 g Chilli powder
- 200 g Potatoes, in 2 cm cubes
- 80 g Tomato, chopped
- 120 g Water
- 90 g Green peas, frozen
- 1 g Salt
- 4 g Coriander leaves, chopped
- 80 g Roti (chapati), to serve
Method
- Heat the oil in a heavy pan over medium heat. Add the mustard seeds, cumin seeds and fenugreek seeds; when the mustard seeds pop (about 30 seconds), add the onion and fry it for 6-8 minutes until golden.
- Add the garlic, ginger and green chilli and stir for 1 minute, then the turmeric, ground coriander and chilli powder with a splash of water, and cook the paste for 1-2 minutes until the oil shows at the edges.
- Add the potatoes and stir to coat them, then the tomato and salt. Cook for 3 minutes, then pour in the water, cover and simmer for 12-15 minutes, until the potatoes are nearly tender.
- Add the peas and cook uncovered for 5 minutes more, until the peas are tender and the sauce is thick and clings to the potatoes. Add a little water if it gets dry.
- Scatter with coriander and serve with the warm roti, torn and used to scoop up the curry. Indo-Fijian curries came with the indentured labourers brought from India from 1879 and are now eaten all over Fiji, at home and as roti parcels sold at markets.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 669 kcal | 32% |
| Carbohydrates | 99.5 g | |
| Water | 521 mL | |
| Fiber | 16.1 g | 55% |
| Protein | 20.8 g | 43% |
| Tryptophan | 0.1 g | |
| Threonine | 0.37 g | |
| Isoleucine | 0.36 g | |
| Leucine | 0.57 g | |
| Lysine | 0.59 g | |
| Methionine | 0.15 g | |
| Cystine | 0.1 g | |
| Phenylalanine | 0.41 g | |
| Tyrosine | 0.24 g | |
| Valine | 0.49 g | |
| Histidine | 0.2 g | |
| Fat | 23 g | |
| Monounsaturated | 5.7 g | |
| Polyunsaturated | 10.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.8 g | |
| Saturated | 4.1 g | |
| Trans-Fats | 0.13 g | |
| Cholesterol | 0 mg | |
| Calcium | 191 mg | 19% |
| Copper | 0.72 mg | 80% |
| Iron | 8.2 mg | 45% |
| Magnesium | 160 mg | 52% |
| Manganese | 2.2 mg | 124% |
| Phosphorus | 415 mg | 59% |
| Potassium | 1,651 mg | 35% |
| Selenium | 49.4 µg | 90% |
| Sodium | 843 mg | |
| Zinc | 3.3 mg | 41% |
| Thiamin (vitamin B1) | 0.94 mg | 85% |
| Riboflavin (vitamin B2) | 0.38 mg | 35% |
| Niacin (vitamin B3) | 10 mg | 72% |
| Pantothenic acid (vitamin B5) | 1.8 mg | 35% |
| Pyridoxine (vitamin B6) | 1.1 mg | 88% |
| Folate (vitamin B9) | 157 µg | 39% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 63.6 mg | 15% |
| Vitamin A | 154 µg | 22% |
| Vitamin C | 87 mg | 116% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.9 mg | 19% |
| Vitamin K | 77.1 µg | 86% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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