Aloo Gobi Matar (Cauliflower Potato Pea Curry)

This is my favorite version of this flavorful Indian curry dish, featuring cauliflower, potatoes, and peas. Serve with naan or brown basmati rice.

I’ve posted a few delicious Indian curry recipes now, including my husband’s favorite Chana Masala, Baingan Bharta, Chickpea Korma, and Plant-based Butter Chik’n with Soy Curls. I love all of these dishes. They each boast an entirely different flavor schema and yet they’re still curries. I enjoy making and eating each dish.

This dish features fresh cauliflower florets, sliced potatoes, and green peas in a flavorful tomato sauce. You probably already know this, but aloo means potato, gobi (or Gobhi) means cauliflower, and matar are peas in Hindi and Urdu, languages spoke in India. When I was first introduced to Indian cuisine, I had no idea how to read a menu. And now, I find it fascinating and enjoyable. I love learning new words and experiencing new flavors.

Did you know that potatoes are the number one vegetable crop in the United States and are the fourth most consumed crop in the world, behind rice, wheat and corn, according to the U.S. Department of Agriculture? On average, Americans eat 97 pounds of potatoes each year.

Most people think of potatoes as comfort food because they are absolutely delicious with butter or fried. Though, both of these tend to add a lot of unnecessary calories. When potatoes are prepared in dishes like this Aloo Gobi Matar, they are super healthy, offer great satiety, and nutritional benefits. For instance, potatoes contain phytonutrients, which promote health and include carotenoids, flavonoids and caffeic acid.  Potatoes also contain Vitamin C which acts as an antioxidant. This promotes cell health, aids in digestion, maintains a healthy heart, as well as blood pressure.

I like using Yukon gold potatoes in this Aloo Gobi Matar recipe; but feel free to use any potato you prefer or have on hand. The potatoes add a nice heartiness to this dish.

Cauliflower is the opposite of the potato. While the potatoes provide a little “comfort”, the cauliflower adds a little crunch and a whole lot of nutrition. In fact, cauliflower is a vitamin-rich and versatile member of the cruciferous vegetable family. It contains Vitamin C, folate, and Vitamin K. It also packs quite a bit of fiber, phytochemicals, and antioxidants – all of these help prevent chronic diseases.

So much so, that the Centers for Disease Control and Prevention’s Aggregate Nutrient Density Index (ANDI) ranks cauliflower among the top 25 powerhouse fruits and vegetables based on based on its nutrient content per calorie. It is recommend that we eat 1.5 to 2.5 cups of dark green vegetables each week.  And regardless of the white color, this includes cauliflower. (Live Science)

And third, green peas are plant protein at its best! I love my green garden peas. I’ve talked a lot about peas and how healthy and nutritious they are; so I won’t delve into that now.

Combine these three awesome veggies, and you’ve got an incredibly flavorful and satisfying dish. Many versions are made a bit drier; but I prefer my Aloo Gobi Matar with a light sauce. If you like yours drier, simply reduce the vegetable broth at the end and it will be just the way you like it.

Now let’s talk flavor! There are a couple of fragrant spices in this curry. If you live in an area with diverse demographics, the spice isle at your grocery store probably has exactly what you need. Otherwise, these spices are more than likely in the “ethnic foods” section. If you’re fortunate to have an Indian grocer close by, that’s the place to go.

Garam masala is a northern Indian spice blend; when compared to yellow curry powder, it is noticeably deeper in color, sweeter in taste, and a little spicier. I found an authentic and flavorful blend on Amazon. Amchur or amchoor powder is dry mango powder.  It is ground from dried unripe green mangoes and imbues a citrusy (slightly sour or tangy) flavor in Indian cuisine. I use amchur that I purchased on Amazon.

And Kashmiri chili powder is an authentic and fragrant mild red chili powder used a lot in Indian cuisine. I get mine on Amazon. Finally, kasoori methi are dried fenugreek leaves that have a slightly sweet smell. They add an incredible and unique flavor to this dish. I think it smells a little like maple syrup. And it’s a fantastic addition in this Aloo Gobi Matar. You can get kasoori methi in the ethnic or Indian section in grocery stores or on Amazon. I keep mine stored in an air-tight container to keep it fresher longer.

Please note that I am including these spice and herb links for your reference – that way, you can see exactly which blends I use. If you can purchase these locally, I highly recommend it. For one, it helps your local economy, but it also reduces shipping boxes and time. I haven’t found a store in my local area that carries all of these spices or blends.

This can be served on its own, with naan, or with rice. I prefer to enjoy it on a bed of basmati rice. If you have an Instant Pot, please review the Notes below for perfect Basmati Rice using your Instant Pot. It also makes fantastic leftovers. I typically store the curry separate from my rice, but to keep things simpler for work or school, you should definitely combine them. Either way, you’re in for a real treat.

I hope you enjoy this Aloo Gobi Matar as much as I do.  Please leave a comment and rate it down below, tag a picture @pebblesandtoast and #pebblesandtoast on Instagram, Twitter, and Facebook!   I’m just starting out and would love to see your results.  Enjoy!!

Ingredients

• 3 potatoes, sliced
• 1-2 cups vegetable broth, divided
• 1 head of cauliflower, cut in florets
• 14 ounce can diced tomatoes
• 1 onion, chopped
• 1-2 Tbsp garlic, minced (4 cloves)
• 1-2 Tbsp ginger, minced

• 1 tsp garam masala*
• 1 tsp cumin
• 1 tsp coriander
• ½ tsp turmeric
• ½ tsp amchur** (dry mango)
• ½ tsp Kashmiri chili powder***
• ½ tsp smoked paprika
• 1 cup green peas
• ¼ cup cilantro, chopped
• 1 Tbsp kasoori methi**** (dried fenugreek leaves)
• 1-2 tsp fresh lemon juice 
• Salt and pepper to taste (optional)

Instructions

1. Cook the potatoes in a little vegetable broth on medium to medium-low heat for 10-15 minutes, turning over after about 7-8 minutes.  Add more vegetable broth as needed.  In total, I use about 1 cup broth.

1. Add in onions and cauliflower and cover with tight-fitting lid; continue to cook for 8-10 minutes.

1. Stir in minced garlic, ginger, and spices, releasing their aroma; sauté until onions are fully cooked.
2. Add 1-2 Tbsp of vegetable broth, as needed.

1. Lower the heat to medium-low (2 or 3) and stir in peas, cilantro, and tomatoes.
2. Continue to cook on low for 5-10 more minutes.
3. Add in lemon juice and salt and pepper, if using.  Adjust any spices, as desired.
4. Remove from heat.
5. Serve with rice or naan; garnish with additional cilantro, if desired.

Notes

* Garam masala is a northern Indian spice blend; when compared to yellow curry powder, it is noticeably deeper in color, sweeter in taste, and a little spicier. 

** Amchur or amchoor powder is dry mango powder.  It is made from dried unripe green mangoes and imbues a citrusy (slightly sour or tangy) flavor in Indian cuisine. 

*** Kashmiri chili powder is the authentic and fragrant red chili powder in Indian cuisine.

**** Kasoori methi are dried fenugreek leaves and have a slightly sweet smell, they add incredible flavor to this dish. You can get them in the ethnic or Indian section in grocery stores or on Amazon.

To make Easy and Perfect Basmati Rice (Instant Pot)

1. Place 2 cups basmati rice in the Instant Pot and pour in 2½ cups of water.  Secure the lid.
2. Cook on high pressure for 4 minutes for white rice or 20 minutes for brown rice; then allow pressure to release naturally (15-20 minutes).

This recipe was adapted from Cooking with Manali. She’s incredible!