Mild Pea And Sweet Potato Curry

Mild Pea And Sweet Potato Curry

40 minutes

Serves 4

Budget

Nutritional information

PER SERVING (4) 600 kcalories, 7g protein, 35g carbohydrates, 8g fat, 1g saturated fat, 7g fibre, 13g sugars, 0.04g sodium.

Nutrition - as well as the nutritional value of the Peas this recipe contains: vitamin A and beta carotene, B complex vitamins, vitamin C, vitamin E, vitamin K, calcium, magnesium, iron, selenium, zinc, manganese, potassium, quercitin, allicin, lycopene plus other antioxidants from the herbs and seasonings. 

Ingredients

2 tbsp vegetable or rapeseed oil

500g sweet potato, peeled and cut into large dice

1 red onion, peeled and finely chopped

2 cloves garlic, peeled and crushed

2 cm piece root ginger, peeled and finely chopped

1 tsp ground cumin

2 tbsp mild Korma curry paste

1 tin chopped tomatoes

200ml chicken / vegetable stock

sea salt and black pepper

300g frozen peas

Juice 1/2 lemon

Handful coriander, roughly chopped

 

To serve: naan bread, basmati rice, natural yoghurt, chutney / pickle

Method

Heat the oil in a large casserole or deep frying pan. Add the sweet potato and red onion and fry for 5 - 10 minutes, until the vegetables are starting to colour. Add the garlic and ginger and cook for a further minute. Add the ground cumin and curry paste and cook, stirring constantly, for another minute. Add the tinned tomatoes and blend in the stock. Season with sea salt and black pepper and bring to the boil.

Simmer gently for 20 minutes, stirring regularly and topping up with extra stock if necessary, until the sweet potato has softened and is cooked through. Stir in the frozen peas and cook for a further 3 minutes. Adjust the seasoning and add the lemon juice. Stir through the chopped coriander and serve with steamed basmati rice, warm naan bread, yoghurt and chutney.

Serves 4

Preparation Time 10 minutes

Cooking Time 30 minutes

Tips

The less water you use when cooking peas, the less vitamin C is lost. Steaming helps to conserve this vitamin.

When boiling frozen peas, add enough water to cover, bring to the boil and then cover and simmer for 3 minutes. To microwave 227 grams (8oz) of frozen peas add 15ml (1 tablespoon) of water, place in a non metallic container and cover. Cook on full power for 4 minutes (750W) or 4 1/2 minutes (650W)