Simple Potato and Green Pea Stew ALOO HARI MATAR FOOGATH

There is something deeply comforting about a big, warm bowl of Aloo Hari Matar Foogath. This classic North Indian Potato and Green Pea Stew is one of my absolute go-to recipes when I need a meal that is cozy, flavorful, and filling. It strikes the perfect balance of spices without being too heavy, making it an amazing dinner option whether you prefer it dry with flatbreads or saucier over steamed rice. Trust me, the aroma of ginger and cumin sizzling in the pan is going to make your kitchen smell incredible!

This dish is popular throughout North India. If you use the lower amount of water, the texture should be dry. If you want a stew-like consistency, add the full amount of water. This is an ideal accompaniment to steamed rice or flatbreads.

Preparation and cooking time: 30–40 minutes Serves: 6

Ingredients

• 3 tbsp Ghee or vegetable oil

• 1 tbsp Scraped, finely shredded or minced fresh ginger root

• 2 Hot green chilies, seeded and minced (or as desired)

• 0.5 tbsp Cumin seeds

• 1 tsp Black mustard seeds

• 0.25 tsp Yellow asafetida powder (hing)

• 8 Curry leaves, preferably fresh

• 12 oz (340 g) Medium-sized tomatoes, peeled, seeded and chopped

• 24 oz (685 g) Waxy new potatoes, peeled and cut into 0.75 inch (2 cm) thick fingers

• 0.75 tsp Turmeric

• 1 tbsp Ground coriander

• 0.75 cup to 1.5 cups Water

• 24 oz (685 g) Fresh peas in pods (yielding approx 1.5 cups) or frozen baby peas, defrosted

• 1.25 tsp Salt

• 3 tbsp Chopped fresh coriander or parsley

Instructions

1. Heat the 3 tbsp of ghee or oil in a heavy-bottomed 5-quart pan, preferably nonstick, over moderate heat. When it is hot but not smoking, add the 1 tbsp ginger, chilies, 0.5 tbsp cumin seeds, and 1 tsp black mustard seeds. Fry until the mustard seeds turn gray and pop.
2. Immediately add the 0.25 tsp asafetida and 8 curry leaves, and within seconds add the 12 oz (340 g) of chopped tomatoes. Fry for 2 to 3 minutes or until the ghee separates from the tomato purée.
3. Add the 24 oz (685 g) potatoes, 0.75 tsp turmeric, 1 tbsp ground coriander, and the water. Bring the mixture to a boil.
4. Reduce the heat to moderately low, cover, and cook for 15 minutes.
5. Add the peas, 1.25 tsp salt, and half of the fresh herb (approx 1.5 tbsp). Continue cooking, partially covered, until the potatoes are soft but not broken down. If you are using frozen peas, add them only in the last 2 to 3 minutes of cooking.
6. Garnish with the remaining fresh herb and serve immediately.

Nutritional Values Per Serving

• Calories: 195 kcal

• Total Fat: 8g

• Saturated Fat: 4g

• Cholesterol: 15mg

• Sodium: 490mg

• Total Carbohydrates: 27g

• Dietary Fiber: 4g

• Total Sugars: 3.5g

• Protein: 5g

• Potassium: 560mg

Note: Percent Daily Values are based on a 2,000 calorie diet. Nutritional values are estimates and may vary depending on the specific brands of ingredients used.

Pro Tips for the Perfect Aloo Hari Matar

• Choose the Right Potato: For this stew, you want a potato that holds its shape. Waxy varieties like Red Bliss, New Potatoes, or Yukon Golds are superior here. Starchy potatoes (like Russets) tend to crumble too easily when boiled in a sauce, which can make the dish mushy rather than distinct chunks of potato and peas.

• Don’t Burn the Spices: The first step of frying the cumin, mustard seeds, and ginger (often called the tadka or tempering) happens fast. Have your spices measured and ready right next to the stove. If the oil is too hot and the spices burn, they will turn bitter. If they darken too quickly, pull the pan off the heat for a few seconds to cool it down before adding the tomatoes.

• Fresh vs. Frozen Peas: If you can get fresh green peas in season, the sweetness they add is unbeatable. However, they need that full cooking time mentioned in the recipe. If you are using frozen peas, they are usually blanched already. Make sure to add them only in the final 2 to 3 minutes. If you add frozen peas too early, they will lose their bright green color and turn gray.

• Adjusting the Consistency: If you prefer a thicker, richer gravy rather than a soup-like consistency, take a fork and mash two or three of the potato chunks against the side of the pot once they are cooked. Stir that mashed potato back into the sauce to instantly thicken it up naturally.

• The “Hing” Factor: Asafetida (Hing) has a very strong, pungent smell when raw, but it transforms into a savory, onion-garlic flavor when fried. It is essential for digestion and authentic North Indian flavor. If you are gluten-free, double-check your brand of asafetida, as many commercial brands mix the powder with wheat flour.

Frequently Asked Questions

Can I make this Aloo Hari Matar recipe vegan? Yes, absolutely. The recipe calls for ghee or vegetable oil. To make it 100% vegan, simply skip the ghee and use a neutral vegetable oil, avocado oil, or even coconut oil. It will still taste delicious.

What can I substitute for Asafetida (Hing) if I don’t have it? Asafetida adds a unique savory, onion-garlic flavor profile that is distinct to Indian cooking. If you cannot find it, you can substitute it with a pinch of garlic powder or onion powder. However, if you are skipping it because of a gluten intolerance (some Hing brands contain wheat), look for a gluten-free pure Hing powder.

Can I freeze this stew? Technically yes, but I do not recommend it. Potatoes tend to change texture and become grainy or spongy when frozen and reheated. This dish is best enjoyed fresh or stored in the refrigerator for up to 3 days.

Is this dish very spicy? This recipe has a moderate kick due to the green chilies, but it is easily adjustable. If you prefer a mild version, remove the seeds from the green chilies before chopping them, or reduce the amount to just one chili. For kids, you can omit the chilies entirely.

Can I use canned peas instead of fresh or frozen? You can, but the texture will be much softer. If you must use canned peas, drain and rinse them well, and add them at the very end of the cooking process—just warm them through so they don’t turn into mush.

Conclusion

I really hope this Aloo Hari Matar Foogath makes it into your regular dinner rotation. It is just such a reliable, comforting dish that proves you don’t need a complicated list of ingredients to make something truly delicious. I love serving this with a side of cooling cucumber raita or just some plain yogurt to balance out the warm spices. If you give this recipe a try, please leave a comment below and let me know how it turned out—I’d love to hear from you!