Eosinophilic Esophagitis Friendly Vegan Aloo Methi
Aloo Methi is a beloved North Indian stir-fry that brings together tender golden potatoes and slightly bitter fenugreek leaves in a fragrant, spice-forward base — and this version happens to be a natural fit for anyone managing eosinophilic esophagitis. The ingredient list is refreshingly clean: no wheat, no dairy, no eggs, no soy, no nuts, and no seafood, which means you can cook and eat without mentally cross-referencing a trigger list. Cumin seeds bloomed in hot oil kick things off with a deep, nutty aroma, and layers of turmeric, coriander, and chili powder build a warmth that feels complex without being fussy. The potatoes get cooked low and slow until perfectly tender, then uncovered at the end so the edges pick up a little golden color and the fenugreek wilts down into something silky and savory. A finishing pinch of amchur — dried mango powder — adds a gentle tang that brightens the whole dish without introducing any common triggers. It comes together in a single skillet, which keeps cleanup minimal and cross-contact risk low. Serve it hot alongside rice or a safe flatbread and it's the kind of satisfying, flavor-packed meal that makes restricted eating feel anything but limiting.
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Learn more →Ingredients
4 servings
- 3 tbsp neutral oil (such as avocado or sunflower oil)
- 1 tsp cumin seeds
- 1 lb (about 3 medium) yukon gold potatoes, peeled and cut into ½-inch cubes
- 1 medium yellow onion, finely chopped
- 3 cloves garlic, minced
- 1 tsp fresh ginger, grated
- 1–2 green chilies, thinly sliced
- ½ tsp turmeric
- 1 tsp coriander powder
- ½ tsp red chili powder
- 3 cups fresh fenugreek leaves (methi), roughly chopped, stems discarded
- ¾ tsp salt, or to taste
- ½ tsp amchur (dried mango powder) (optional)
Can be omitteddried mango powder
Instructions
- 1
Heat the oil in a large skillet or kadai over medium-high heat until shimmering. Add the cumin seeds and cook for about 30 seconds, until they sputter and turn a shade darker — watch closely, as they can burn quickly.
- 2
Add the onion and cook, stirring occasionally, until softened and golden at the edges, about 6–7 minutes.
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