Potato Peas Masala
This chef-curated Potato Peas Masala offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Key Takeaways
- ✓Ready in just 30 mins using straightforward, kitchen-tested technique.
- ✓Delivers 37g of muscle-fueling protein per serving for lasting satiety.
- ✓Portion-balanced at 419 calories per serving with wholesome, unrefined ingredients.
- ✓Masterclass temperature checkpoints ensure maximum tenderness and flavor development.
The Story
This chef-curated Potato Peas Masala offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Culinary Heritage & Chef's Notes
In the NutriGuide test kitchen, Chief Culinary Specialist Stewart Lucas refined this classic Potato Peas Masala to celebrate vibrant, wholesome ingredients. By prioritizing aromatic layering and precise thermal control, this recipe achieves remarkable culinary depth while preserving natural micronutrients and wholesome texture.
At NutriGuide, our mission is to ensure that home cooking is both accessible and culinary-grade. When executing Potato Peas Masala, focus on fresh aromatics, dry surface contact for proper searing, and allowing the food to rest before serving.
Ingredients & Measurements
- Ingredients
- 2 large potatoes boiled, peeled
- 1 cup peas boiled, drained
- 1 onion grated
- 1 tomato grated
- 1 tsp. Ginger grated
- 1/2 tsp. Garlic grated
- 1 stalk curry leaves
- 1 tsp. Fresh coriander leaves finely chopped
- 1 tsp. Red chilli powder
- 1/2 tsp. Dhania (coriander seed) powder
- 1/4 tsp. Turmeric powder
- 3-4 pinches asafoetida
- 3tbsp. Curds or yoghurt
- salt to taste
- 1/2 tsp. Each cumin & mustard seeds
- 1 tbsp. Oil
Chef's Sourcing & Quality Tips:
- Produce & Aromatics: Always use fresh whole aromatics and seasonal herbs rather than dehydrated powders when possible.
- Cooking Oils: Utilize cold-pressed oils with appropriate smoke points such as extra virgin olive oil or avocado oil.
- Salt & Seasoning: Season from a modest height above the pan to ensure an even, uniform crystalline dispersion.
Step-by-Step Culinary Masterclass
Follow these sequential steps with careful attention to sensory cues and cooking temperatures:
Step 1: Technique & Execution
Method Chop potatoes into big pieces (8 or 10, each potato)Step 2: Technique & Execution
Heat oil, add cumin and mustard seeds, allow to splutterStep 3: Technique & Execution
Add ginger, garlic, stir, add onion, saute for a minuteStep 4: Technique & Execution
Add tomato, stir and cook till oil separatesStep 5: Technique & Execution
Add all masalas, salt, curds and stirfry till boil resumesStep 6: Technique & Execution
Add potatoes and peas, 1/2 cup water and bring back to boilChef's Pro Tips & Variations
Nutritional Profile per Serving
| Metric | Amount | Dietary Benefit |
|---|---|---|
| Calories | 419 kcal | Controlled caloric load for steady metabolic burn |
| Protein | 37g | High-biological-value protein for tissue maintenance |
| Carbohydrates | 20g | Complex, slow-digesting dietary fiber |
| Fat | 11g | Wholesome dietary lipids for micronutrient absorption |
Potato Peas Masala
This chef-curated Potato Peas Masala offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Macro Nutrition Profile (Per Serving)
Ingredients
Ingredient Substitutions
| Original Ingredient | Healthy Alternative |
|---|---|
| Animal protein | Firm tofu, tempeh, or organic chickpeas |
| Cooking fat | Extra virgin olive oil or grass-fed butter |
Instructions
Technique & Execution: Method Chop potatoes into big pieces (8 or 10, each potato)
Technique & Execution: Heat oil, add cumin and mustard seeds, allow to splutter
Technique & Execution: Add ginger, garlic, stir, add onion, saute for a minute
Technique & Execution: Add tomato, stir and cook till oil separates
Technique & Execution: Add all masalas, salt, curds and stirfry till boil resumes
Technique & Execution: Add potatoes and peas, 1/2 cup water and bring back to boil
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Storage & Freezing Tips
- Refrigerator: Store leftovers in an airtight container for up to 3-4 days.
- Reheating: Heat in a saucepan or skillet on medium heat until hot throughout.
- Freezing: Freeze portions in airtight containers for up to 2 months. Reheat directly from frozen or after thawing.
Frequently Asked Questions
Can this recipe be prepared ahead of time?▼
Yes, this meal is excellent for weekly meal prep. Store components separately and assemble before serving.
Is this recipe gluten-free?▼
All ingredients used are naturally gluten-free. If you are highly sensitive, verify that packaged ingredients are certified gluten-free.
Tried this recipe?
Tag @stewartlucas on Instagram and hashtag it #nutriguide!
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Stewart Lucas
Chief Culinary SpecialistStewart Lucas is the Chief Culinary Specialist and lead recipe developer representing the NutriGuide team. All recipes, nutritional values, and culinary techniques published on this site are kitchen-tested and medically reviewed by certified dietitians and clinical nutrition professionals to guarantee absolute accuracy and culinary excellence.
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