Potato, Pea & Chickpea Curry

Potato, Pea & Chickpea Curry

This Potato, Pea and Chickpea Curry recipe is easy to prepare and by not using a premade paste, we keep the fat level down and produce a more natural dish.

CAL P/SERVE
265
kJ P/SERVE
1110
FAT P/SERVE
9.2g
CARBS P/SERVE
30.1g
PROTEIN P/SERVE
9.8g
SUGAR P/SERVE
8.4g
SODIUM P/SERVE
214g
FAT
%
1.9%
ENERGY RDI%
12.7%

Chickpeas (aka Garbanzo beans) are very popular with vegetarians because they are a valuable source of nutrients such as protein, fibre and iron, and have a slight nutty flavour.

This recipe is low fat, low sugar and low sodium. It is also only 0.2g per 100g off being classified as a good source of protein.

Ingredients

  • 3 large potatoes or 6 baby potatoes
  • 1 tbsp olive oil
  • 1 large onion, sliced
  • 2 cloves garlic, crushed
  • 2 tsp. crushed garlic (we used from jar)
  • 1 tsp each cumin / turmeric / coriander /Garam masala / cardamom
  • ½ tsp. chilli (omit if desired)
  • 1 can diced tomatoes
  • 2 cups beef or vegetable stock
  • 2 cups frozen peas
  • 1 can chickpeas, drained and rinsed (aka Garbanzo beans)
  • 1/3 cup Bulla cooking cream (18% fat)

Method

  1. In a small bowl, mix all the ground spices and set aside.
  2. Heat a medium sized pot with olive oil and sauté the onions on med heat for 5 mins. 
  3. Add a tsp. more of olive oil and then the mixed spices.  Mix around for 30 seconds until aroma has been released.  You might need to add ¼ cup water if too dry.
  4. Now stir in the garlic, ginger, and chilli. Don’t burn, turn down heat to low.
  5. Now add 1 can diced tomatoes, stirring for 1-2 minutes.
  6. Once it is simmering add the stock, drained chickpeas and potatoes and continue to simmer for ½ hour.  After this time, add the frozen peas and cream and simmer a further 10 mins.
  7. Serve with brown rice and/or Nan.

Nutrition Table

Servings: 4 Serving size:481g
Average Serve Average 100g
Energy 1110 kJ 230 kJ
  265 Cal 55 Cal
Protein 9.8 g 2.0 g
Fat, total 9.2 g 1.9 g
- Saturated 3.1 g 0.6 g
Carbohydrate 30.1 g 6.3 g
- Sugars 8.4 g 1.7 g
Sodium 214 mg 44 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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