Aalu Shaak with Poori is the staple food of many Gujarati families in India. Blending potato with tomato gives a tangy taste to this mouth-watering West Indian preparation. Fresh ginger, garlic, and green chilies add a unique flavor.

Buying & storage: A variety of potatoes are grown in U.S.A : Starchy: Idaho or Russet – used for mashing; Less starchy: Blue potatoes – chips or salads Waxy: Red Bliss or New Potatoes hold shape well after cooking – used for roasting, boiling; All-purpose: Yukon gold – medium starch content. All potatoes picked, red, white, or blue should be firm, well-shaped, and blemish-free. They can be stored in a cool, well-ventilated place for two weeks. Refrigerating potatoes will make them turn dark when cooked.

Story: My sweet memory of eating potatoes is with Pooris (puffed bread) at the railway station cafe at the Victoria Terminus in Mumbai. Traveling by tram to Victoria Terminus ( V.T.), going to the zoo or museum, and eating ” Poori – masala” at Tiffin time was a weekend treat for me and my siblings from our parents.

Potato Nutrition Facts

GI =85; GL=8 Minerals Vitamins
Energy 77 kCal.(4%) Sodium 6mg (0.4%) Folates 15 mug (4%)
Carb 17.49g (13%) Potassium 425mg (9%) Niacin 1.061mg (6%)
Protein 2.05g (4%) Calcium 12mg (1%) Pantothenic acid 0.279 mg (6%)
Fat 0.1g (0.5%) Iron 0.81mg (10%) Pyridoxine 0.298mg (23%)
Cholesterol 0 mg ( 0%) Magnesium 23mg ( 6%) Riboflavin 0.032mg (2.5%)
Dietary Fiber 2.1g (5%) Manganese 0.141mg ( 6%) Thiamin 0.081mg (7%)
Vitamin K 2mcg (2%) Phosphorous 57mg (8%) Vitamin A 2 IU (<1%)
Zinc 0.3mg (3%) Vitamin C 19.7mg (33%)
Potato nutrition, flesh, and skin, all varieties, the value per 100 g.
(Source: USDA National Nutrient database)

Health benefits of Potatoes & Tomatoes

  • 100 g of potato contains 17 g of Vitamin C besides vitamin A and B6; fiber, potassium that acts as a muscle relaxant and 0 cholesterol; helps strengthen bones due to the presence of iron, calcium, magnesium, phosphorous, and zinc.
  • Potatoes can reduce inflammation, regulate blood pressure, and help calm the nerves down, and promote sleep with L-tryptophan; they have heart-healing properties with antioxidant Anthocyanin and improve brain health with alpha- lipoleic acid.
  • Tomato is not only a superfood but also contains beneficial phytochemicals like Lycopene, which has a strong link to prostate cancer prevention.
  • Vitamin C and other antioxidants in potato & tomato can help combat free radical formation that is known to cause cancer.

Spice & Herb Powers

  • Mustard seeds: 100 g of mustard provides 4.73 mg of Niacin, which helps lower blood cholesterol and triglycerides levels.
  • Turmeric powder: In a study for pain relief 800 mg of turmeric in capsule form was found to be as effective as Advil for arthritis pain in the knee.
  • Coriander powder: Citronellol present in coriander is an excellent antiseptic that treats mouth ulcers and prevents bad breath.
  • Cumin powder: aids in preventing diabetes by reducing the chances of hypoglycemia.
  • Green chilies: reduce the likelihood of developing atherosclerosis by reducing cholesterol, triglycerides, platelet aggregation; they also increase the ability to prevent the formation of blood clots which can lead to a heart attack or stroke.
  • Ginger: may increase thermogenesis in the body that helps to boost metabolism by 5% and burning fat by 16%.
  • Garlic: helps control blood pressure with Polysulfide which has vasodilatory action on blood vessels that widen and lower vessel wall tension.
  • Cilantro leaves: 1/4 cup contains 5% RDA of vitamin A. It can prevent Heterocyclic amines (HCA) from forming in meat during cooking oil from coriander leaves has anti-fungal properties.

Method to make Potatoes in Tomato Gravy (Aalu Shaak)

  • Peel, cube potatoes into a bowl of water to prevent discoloration. (5 min.)
  • Peel and chop the onion finely; dice tomatoes. (5 min.)
  • Slit green chili and remove its seeds; mince into small pieces.
  • Peel ginger and garlic. Crush them into a paste with chili. (2 min.)
  • Heat the oil in a frying pan until hot; add mustard seeds.
  • When seeds begin to splutter, add paste, spices, and onions.
  • Sauté until onions turn translucent.
  • Add chopped tomatoes and sauté until the oil separates. (5 min.)
  • Add potatoes + 1 cup water and cook until soft to form a gravy. (8 min.)
  • Remove from heat, garnish with chopped cilantro leaves.

Serve Potatoes in Tomato Gravy with Naan, Pooris, or Bread rolls.

Tips
Time saver: Use canned potatoes and 2 tbsp.tomato paste
Use ginger and garlic powder/ paste instead of fresh ones
Substitute tomatoes with tomato paste (provides more Lycopene)
Restaurant style gravy : grind few cashew nuts / almonds with onions & tomatoes
Aalu = potato; shaak = vegetable with gravy