Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Potato, diced | 420 g | Sweet, Astringent · Cooling |
 Fresh fenugreek leaves, chopped | 180 g | Bitter, Pungent · Heating |
 Coriander seeds | 4 g | Astringent, Bitter, Sweet · Cooling |
 Ghee | 18 g | Sweet · Cooling |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Fresh ginger, grated | 5 g | Pungent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 90 g | Whole culinary ingredient |
Step-by-Step Preparation
- Wash, trim, and cut the diced potato and chopped fresh fenugreek leaves into even pieces.
- Warm the ghee in a wide pan; bloom the cumin seeds and ginger, then add turmeric.
- Add the vegetables and coriander seeds; turn them carefully through the seasoning.
- Sprinkle in the water and rock salt, cover, and cook on low heat until tender but not waterlogged.
- Uncover for the final minutes, folding gently until excess moisture evaporates and the seasoning clings.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (regional Indian sabzi tradition)
Methi Aloo is a softly cooked, moderately seasoned vegetable dish. Vata: cook it fully and add a touch more ghee. Pitta: keep chilies absent and favor coriander. Kapha: reduce fat and leave the finish drier.
USDA Nutrition Facts for Methi Aloo
| Nutrient | Per 100g | Per Serving (1 serving (181g)) |
|---|---|---|
| Energy (Calories) | 151 kcal | 275 kcal |
| Protein | 7.1 g | 12.8 g |
| Total Carbohydrates | 21.8 g | 39.7 g |
| Dietary Fiber | 7.7 g | 14.0 g |
| Total Sugars | 2.0 g | 3.6 g |
| Total Fat | 4.3 g | 7.9 g |
| Calcium | 391.0 mg | 710.6 mg |
| Iron | 9.37 mg | 17.04 mg |
| Magnesium | 112.2 mg | 203.9 mg |
| Phosphorus | 175.2 mg | 318.5 mg |
| Potassium | 633 mg | 1150 mg |
| Sodium | 242 mg | 440 mg |
| Zinc | 0.94 mg | 1.70 mg |
| Copper | 0.08 mg | 0.15 mg |
| Manganese | 0.17 mg | 0.31 mg |
| Selenium | 0.4 µg | 0.8 µg |
| Vitamin C | 12.3 mg | 22.4 mg |
| Vitamin A (RAE) | 133.3 µg | 242.3 µg |
| Vitamin E | 1.07 mg | 1.95 mg |
| Vitamin K | 192.2 µg | 349.4 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.19 mg |
| Riboflavin (Vitamin B2) | 0.11 mg | 0.20 mg |
| Niacin (Vitamin B3) | 1.05 mg | 1.92 mg |
| Vitamin B6 | 0.26 mg | 0.47 mg |
| Folate (DFE) | 8.9 µg | 16.1 µg |
| Choline | 8.0 mg | 14.6 mg |
