Indian Curried Peas and Potatoes

Article written and reviewed by Tara Kemp
Published December 14, 2017

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AuthorTara Kemp

Enjoy the aromas and flavors of Indian cuisine in this comforting, colorful dish, based on a traditional "Aloo Matar" recipe. (Photo by Nina Gelbke of Naturally Nina)

Curried Peas and Potatoes 900x900

Yields3 ServingsCategory,
Prep Time10 minsCook Time20 mins

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 1 medium onion, diced
 3 cloves garlic, minced
 0.50 thumb ginger, minced
 0.50 tsp cumin
 0.50 tsp coriander
 0.50 tsp curry powder
 0.50 cup tomato sauce (no added salt)
 3 medium potatoes, diced
 1 bag (2 cups) frozen peas
 1 container (8 oz) cherry tomatoes, chopped
 1 cup cauliflower, chopped
 0.50 cup cilantro, chopped

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[one_half_last]

1

Saute the onion, garlic, ginger, and spices in a medium stockpot adding 1 Tbsp of water at a time to keep the ingredients from sticking to the pan. Cook 5 minutes or until onion becomes translucent and begins to caramelize.

2

Add the tomato sauce and potatoes to the pot. Cover and simmer for 7-8 minutes.

3

Add the peas, tomatoes, and cauliflower to the stockpot. Simmer another 5 minutes.

4

Remove from the heat and stir in the chopped cilantro.

5

Garnish with lemon juice and additional cilantro. Sit down to a bowl with friends and enjoy!

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Nutrition Facts

Serving Size 2 cups

Servings 3


Amount Per Serving
Calories 290
% Daily Value *
Total Fat 0.8g2%
Total Carbohydrate 52.6g18%
Dietary Fiber 12.3g50%
Protein 11g22%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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Ingredients

 1 medium onion, diced
 3 cloves garlic, minced
 0.50 thumb ginger, minced
 0.50 tsp cumin
 0.50 tsp coriander
 0.50 tsp curry powder
 0.50 cup tomato sauce (no added salt)
 3 medium potatoes, diced
 1 bag (2 cups) frozen peas
 1 container (8 oz) cherry tomatoes, chopped
 1 cup cauliflower, chopped
 0.50 cup cilantro, chopped

Directions

1

Saute the onion, garlic, ginger, and spices in a medium stockpot adding 1 Tbsp of water at a time to keep the ingredients from sticking to the pan. Cook 5 minutes or until onion becomes translucent and begins to caramelize.

2

Add the tomato sauce and potatoes to the pot. Cover and simmer for 7-8 minutes.

3

Add the peas, tomatoes, and cauliflower to the stockpot. Simmer another 5 minutes.

4

Remove from the heat and stir in the chopped cilantro.

5

Garnish with lemon juice and additional cilantro. Sit down to a bowl with friends and enjoy!

Indian Curried Peas and Potatoes

About the author 

Tara Kemp

Tara Kemp is the Director of Nutrition Education at Mastering Diabetes. She has been active in the field of health and nutrition for many years, including working with Forks Over Knives, Engine 2, and Dr. Neal Barnard and the Physicians Committee for Responsible Medicine. Tara has a bachelor's degree in Education from Bucknell University, a Certificate in Plant-Based Nutrition from eCornell, and is a Certified Food For Life Instructor through the Physicians Committee.