Saag Aloo Matar

If you’re looking to add more greens, fiber and plant-based protein to your diet, this Saag Aloo Matar is the perfect place to start. It draws inspiration from two Indian dishes: saag aloo and aloo matar. Featuring vitamin K–packed leafy greens, fiber-rich potatoes and peas, this hearty, plant-based meal is both comforting and nutritious. This dish has a subtle heat thanks to serrano pepper and chili powder, but it’s easy to make adjustments if you prefer something milder. Ready to get cooking? Read on for our best tips and tricks for making this one-skillet dish, including why it’s important to toast the spices. 

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

• An easy way to turn up the heat is to include the seeds from the serrano pepper. If you want to tame the heat, leave them out or opt for a less spicy pepper like a jalapeño. 
• To enhance the depth of flavor, we add the spices early in the cooking process, allowing them to bloom and release their aromatic oils. Since dry spices can burn quickly, it’s important to stir frequently and keep a close eye on the heat.

Nutrition Notes

• Dark leafy greens like spinach and kale provide compounds like polyphenols and flavonoids that can reduce the risk of chronic disease, including cancer and cardiovascular disease. In particular, spinach’s compounds may inhibit cancer cell growth. Kale is also an excellent source of vitamin K, which helps support bone health. 
• Potatoes contain resistant starch, which gets fermented in your body to feed the good bacteria in your gut. As a prebiotic food, potatoes can help improve overall gut health. Be sure to keep the peel on the potato, as you’ll get more fiber. Eating fiber-rich foods can help you feel satiated for longer. 
• Tomatoes offer anticancer properties due to their abundance of carotenoids, including lycopene, phytoene and phytofluene. Eating cooked tomatoes, in particular, has been shown to reduce the risk of prostate cancer in men. The lycopene in tomatoes may also help tame inflammation and support heart health by preventing plaque buildup in arteries.  
• Peas are one of the best vegetables to help you poop, thanks to their insoluble fiber. This type of fiber adds bulk to the stool, which helps support regular digestion. Peas are also a good source of magnesium, a key nutrient that supports muscle function.