Potato and pea curry
Organisation: LiveLighter
Preparation: 5 minutes
Cooking time: 35 min
Serves: 6
Type of recipe: healthy mains, gluten free, vegetarian
Recipe
This Potato and Pea Curry is a comforting, flavorful dish that's both satisfying and nutritious! Potatoes, cauliflower, and peas are simmered in a rich, spiced curry sauce made with curry powder, diced tomatoes, and reduced-fat coconut milk. The dish is full of vibrant, tender vegetables, and served with brown rice for a complete, wholesome meal. Perfect for a cozy dinner, this curry is a deliciously hearty and plant-based option everyone will enjoy!
Ingredients
- olive or canola oil spray
- 2 brown onions, thinly sliced
- ½ tablespoon curry powder
- 4 potatoes, cut into chunks
- 400 g can no-added-salt diced tomatoes
- ½ cup reduced-salt vegetable stock
- 270 mL reduced-fat coconut milk
- 500 g frozen cauliflower
- 2 cups frozen peas
- 3 cups cooked brown rice (from 1 cup uncooked rice), to serve
Method
1. Spray a large saucepan with oil and place on medium-low heat.
2. Add onions and cook, uncovered, stirring occasionally, for 5 minutes, or until onions are soft golden brown.
3. Add curry powder and cook, stirring for 1 minute.
4. Add potatoes to the pan. Stir to coat in spice mix.
5. Add tomatoes and stock.
6. Cover and cook for 20 minutes.
7. Add evaporated milk and frozen cauliflower and simmer, uncovered, over medium heat for 10 minutes.
8. Add peas and cook, uncovered, for a further 5 minutes, or until all vegetables are tender.
9. Serve with cooked rice.
Variation: Substitute frozen cauliflower with ½ a head of fresh cauliflower. Add fresh cauliflower to the pan with potatoes in step 4.
Nutrition information:
| Per serve (4) | |
| Energy | 1216kj |
| Fat - total | 4.9g |
| Fat - saturated | 3g |
| Carbohydrates | 45.9g |
| Protein | 33.2g |
| Sodium | 162mg |
| Fibre | 9.9g |
ACKNOWLEGEMENT:
Recipe from reproduced with permission from LiveLighter. Delivered by the Cancer Council Victoria, in partnership with the Heart Foundation, LiveLighter is funded by the State Government and is viewed as a critical element of Healthy Together Victoria www.livelighter.com.au
