Tomato Masala Noodles
Noodles • India
How to Make Tomato Masala Noodles (Traditional & Healthy Version)
Tomato Masala Noodles is a vibrant vegetarian dish that beautifully blends the tangy flavor of tomatoes with the aromatic spices of Indian masala. Popular among young adults and families, it is often enjoyed during casual gatherings, festivals, and as a quick meal during monsoons. The dish is rooted in Indian street food culture, especially in metropolitan cities like Mumbai and Delhi, where noodle stalls offer spicy, masala-laden variations catering to Indian palates. By using locally available vegetables and spices like haldi (turmeric), jeera (cumin), and dhania (coriander), Tomato Masala Noodles is both flavorful and wholesome. This healthy noodle recipe is a perfect fusion of traditional Indian masalas with the convenience of wheat-based noodles, commonly referred to as 'atta noodles' in Hindi. The addition of fresh tomatoes, capsicum, and green peas not only enhances the nutritional value but also makes the dish colorful and appealing. It’s a great choice for those looking for a balanced vegetarian meal that can be customized for weight loss, diabetic-friendly, or high-protein needs. Whether served for breakfast, lunch, or as a festive treat during Holi or Diwali, Tomato Masala Noodles is a crowd-pleaser that fits seamlessly into the Indian food tradition.
Ingredients(for 1 bowl (approx. 200g noodles with vegetables))
- 120g Atta noodles (Whole wheat noodles)
- 2 medium Tomatoes (Tamatar)
- 1 medium Onion (Pyaz)
- 1 small Capsicum (Shimla mirch)
- 1/4 cup Green peas (Matar)
- 1 tsp Ginger-garlic paste (Adrak-lahsun)
- 1/4 tsp Turmeric powder (Haldi)
- 1/2 tsp Red chili powder (Lal mirch)
- 1/2 tsp Coriander powder (Dhania powder)
- 1/2 tsp Cumin seeds (Jeera)
- to taste Salt (Namak)
- 1 tbsp Cooking oil (Preferably olive or mustard oil)
- 2 tbsp Fresh coriander leaves (Hara dhania, chopped) - optional
Instructions
- 1
Boil atta noodles in plenty of water with a pinch of salt until just cooked. Drain and rinse in cold water.
5 minutes
Do not overcook noodles to keep them firm.
- 2
Heat oil in a kadhai (wok) on medium flame. Add cumin seeds and let them splutter.
2 minutes
Use a tawa if you prefer shallow sautéing.
- 3
Add chopped onions and ginger-garlic paste. Sauté until onions turn translucent.
3 minutes
Stir continuously to avoid burning.
- 4
Mix in chopped tomatoes, turmeric, red chili powder, coriander powder, and salt. Cook until tomatoes soften and oil separates.
5 minutes
Cover the kadhai for faster cooking.
Why This Dish is Healthy
Using atta noodles instead of refined flour ensures a low-GI meal suitable for weight loss and diabetic diets. The vegetables not only add bulk and nutrients but also help manage calorie intake. The recipe avoids heavy sauces and excessive oil, making it a heart-healthy, balanced option for vegetarians. It’s rich in fiber, antioxidants, and plant-based protein, making it perfect for daily meals and fitness goals.
Tomato Masala Noodles combines whole wheat (atta) noodles with an array of vegetables, providing a good balance of complex carbohydrates, dietary fiber, vitamins A, C, and K, and minerals like potassium and magnesium. The use of minimal oil and fresh vegetables makes it lower in saturated fat. Tomatoes are rich in lycopene, an antioxidant, while peas and capsicum add protein and vitamin C. This recipe supports digestive health, boosts immunity, and offers sustained energy.
Pro Tips
- 💡Tip 1: Use atta noodles for a healthier, fiber-rich meal.
- 💡Tip 2: Add vegetables like carrots, beans, or spinach for extra nutrition.
- 💡Tip 3: Adjust spice levels to suit your family's preference.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat on a tawa or kadhai for best results. Avoid freezing as noodles may lose texture.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 335.0 kcal |
| Protein | 8.0 g |
| Carbohydrates | 53.0 g |
| Total Fat | 10.0 g |
