Spinach Potato Tomato Curry: A Wholesome and Flavorful Indian Delight
Spinach Potato Tomato Curry is a vibrant, nutritious, and comforting Indian dish that brings together the earthy flavors of spinach, the soft heartiness of potatoes, and the tangy sweetness of tomatoes. This curry is a staple in many Indian households, celebrated for its simplicity, health benefits, and versatility. Perfect for a weeknight dinner, festive meal, or lunch box addition, it combines wholesome vegetables with aromatic spices to create a dish that is both satisfying and flavorful.
The charm of this curry lies in its balance of textures and flavors. Tender potatoes soak up the spicy, tangy tomato gravy while fresh spinach adds a subtle earthiness and vibrant color. Spices like cumin, turmeric, coriander, and garam masala infuse the dish with a warm, inviting aroma that is quintessentially Indian. Beyond taste, Spinach Potato Tomato Curry is packed with fiber, vitamins, and minerals, making it a nutritious choice for vegetarians, vegans, or anyone looking to add more vegetables to their diet.
Ingredients Needed
Here’s a table of ingredients for Spinach Potato Tomato Curry along with approximate calorie counts:
| Ingredient | Quantity | Approx. Calories |
|---|---|---|
| Potatoes (cubed) | 2 medium | 260 kcal |
| Spinach (washed and chopped) | 200 g | 50 kcal |
| Tomatoes (chopped) | 3 medium | 75 kcal |
| Onion (chopped) | 1 medium | 45 kcal |
| Garlic cloves (minced) | 3 | 15 kcal |
| Ginger (grated) | 1 tsp | 5 kcal |
| Green chili (optional, slit) | 1 | 5 kcal |
| Oil (vegetable or mustard) | 2 tbsp | 240 kcal |
| Cumin seeds | 1 tsp | 8 kcal |
| Turmeric powder | ½ tsp | 4 kcal |
| Coriander powder | 1 tsp | 5 kcal |
| Garam masala | ½ tsp | 4 kcal |
| Salt | To taste | 0 kcal |
| Water | 1 cup | 0 kcal |
Step-by-Step Cooking Instructions
- Prepare the ingredients
Cube potatoes, chop tomatoes and onions, wash and chop spinach, and mince garlic and ginger. - Heat oil and spices
In a large pan, heat oil over medium heat. Add cumin seeds and let them sizzle until aromatic. - Sauté aromatics
Add onions, garlic, ginger, and green chili (if using). Sauté until onions are translucent. - Cook potatoes
Add cubed potatoes and turmeric powder. Sauté for 3–4 minutes to lightly coat potatoes with spices. - Add tomatoes and spices
Stir in chopped tomatoes, coriander powder, salt, and a little water. Cook until tomatoes become soft and release juices. - Add spinach
Add chopped spinach and cover the pan. Cook for 5–7 minutes until spinach wilts and mixes with the tomato-potato mixture. - Finish with garam masala
Sprinkle garam masala and mix well. Adjust seasoning if needed. Simmer for 2–3 minutes. - Serve hot
Transfer to a serving dish and enjoy with rice or Indian breads.
Tips for Customizing the Recipe
- Make it spicy: Add extra green chilies or red chili powder.
- Creamy variation: Add a splash of coconut milk or yogurt for a creamy texture.
- Add other vegetables: Peas, bell peppers, or carrots can enhance nutrition and color.
- Use fresh spices: Grinding your own cumin and coriander seeds elevates the flavor.
- For a dry curry: Reduce water for a thicker consistency.
Nutritional Information (Per Serving Approx.)
| Nutrient | Amount |
|---|---|
| Calories | ~210 kcal |
| Carbohydrates | 35 g |
| Protein | 5 g |
| Fat | 12 g |
| Fiber | 6 g |
| Sodium | Moderate (varies by salt) |
Spinach Potato Tomato Curry is rich in fiber, antioxidants, and essential vitamins, making it a wholesome and filling meal.
Serving Suggestions
- Serve with steamed basmati rice or jeera rice for a complete meal.
- Pair with roti, paratha, or naan for a classic Indian experience.
- Garnish with fresh cilantro or a squeeze of lemon juice to enhance flavor.
- Serve alongside a yogurt or raita to balance the spices and add creaminess.
Spinach Potato Tomato Curry: A Wholesome and Flavorful Indian Delight
4
servings10
minutes20
minutes210
kcalIngredients
2 medium potatoes, cubed
200 g spinach, washed and chopped
3 medium tomatoes, chopped
1 medium onion, chopped
3 garlic cloves, minced
1 tsp grated ginger
1 green chili, slit (optional)
2 tbsp oil (vegetable or mustard)
1 tsp cumin seeds
½ tsp turmeric powder
1 tsp coriander powder
½ tsp garam masala
Salt, to taste
1 cup water
Directions
- Prepare ingredients: Cube potatoes, chop tomatoes and onion, wash and chop spinach, mince garlic and ginger.
- Heat oil and spices: Heat oil in a pan over medium heat. Add cumin seeds and let them sizzle.
- Sauté aromatics: Add onions, garlic, ginger, and green chili (if using). Cook until onions are translucent.
- Cook potatoes: Add cubed potatoes and turmeric powder. Sauté for 3–4 minutes.
- Add tomatoes and spices: Stir in chopped tomatoes, coriander powder, salt, and a little water. Cook until tomatoes soften.
- Add spinach: Add chopped spinach, cover, and cook for 5–7 minutes until wilted.
- Finish curry: Sprinkle garam masala, mix well, adjust seasoning, and simmer for 2–3 minutes.
- Serve: Transfer to a serving dish and enjoy with rice or Indian breads.
Recipe Video
Notes
- Potato choice: Use medium-starch potatoes like Yukon Gold or red potatoes for a soft, tender texture.
Spinach tips: Fresh spinach works best, but frozen spinach can be used—thaw and drain before cooking.
FAQs
1. What is Spinach Potato Tomato Curry?
Spinach Potato Tomato Curry is a wholesome Indian vegetarian dish made with tender potatoes, fresh spinach, and tangy tomatoes cooked with aromatic spices. It is nutritious, flavorful, and easy to prepare.
2. Can I make this curry vegan?
Yes! This curry is naturally vegan, using only vegetables, spices, and oil. No dairy or animal products are required.
3. Can I use frozen spinach?
Yes, frozen spinach works well. Just thaw and drain it before adding to the curry to avoid excess water.
4. How can I make it creamier?
Add a splash of coconut milk or plant-based yogurt to the curry for a creamy texture without altering the flavor significantly.
5. Can I add other vegetables?
Absolutely! Peas, bell peppers, carrots, or cauliflower can be added to enhance flavor, color, and nutrition.
Conclusion
Spinach Potato Tomato Curry is a versatile, flavorful, and nutritious dish that combines tender potatoes, fresh spinach, and tangy tomatoes with a warm blend of spices. Its simplicity, health benefits, and rich flavors make it a perfect addition to everyday meals or special occasions. Quick to prepare and deeply satisfying, this curry is a must-try for anyone looking to enjoy wholesome, vegetarian Indian cuisine that delights the senses and nourishes the body.
