Curry powder gives this pea and potato croquette recipe Indian flair. Serve these healthy pea and potato croquettes and zesty tomato sauce with sauteed spinach.

EatingWell Test Kitchen
Source: EatingWell Magazine, January/February 2013


Ingredient Checklist


Instructions Checklist
  • Pierce potatoes all over with a fork. Wrap in parchment or wax paper and microwave on High until soft, 8 to 10 minutes.

  • Meanwhile, heat 2 teaspoons oil in a small saucepan over medium-high heat. Add onion, 1 tablespoon curry powder and mustard seeds; cook, stirring, until fragrant, 1 to 2 minutes. Add tomatoes; bring to a boil. Reduce to a simmer and cook, stirring occasionally, until onion is tender, 10 minutes. Stir in 1/2 cup peas, cover; remove from heat.

  • When the potatoes are cool enough to handle, cut into chunks and transfer to a large bowl. Add the remaining 1 1/2 cups peas and 1 teaspoon curry powder, garlic, salt and pepper; mash with a potato masher to the consistency of chunky mashed potatoes. Form into 8 croquettes (scant 1/2 cup each), 2 inches wide and 3 to 4 inches long.

  • Beat eggs in a shallow dish. Place breadcrumbs in another dish. Dip each croquette in the egg and then coat with the breadcrumbs.

  • Heat 1 tablespoon of the remaining oil in a large nonstick skillet over medium heat. Cook the croquettes until browned on the bottom, 4 to 5 minutes. Gently flip, drizzle the remaining 1 tablespoon oil around the sides and shake the pan to distribute the oil. Cook until the second side is browned, about 4 minutes. Serve with the sauce.


Tip: To make your own fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. To make fine breadcrumbs, process until very fine. To make dry breadcrumbs, spread coarse or fine breadcrumbs on a baking sheet and bake at 250°F until dry, about 10 to 15 minutes. One slice of bread makes about 1/2 cup fresh breadcrumbs or about 1/3 cup dry breadcrumbs. For store-bought coarse dry breadcrumbs we like Ian's brand, labeled “Panko breadcrumbs.” Find them at well-stocked supermarkets.

Form a Croquette:
Combine peas with starchy russet potatoes and gently cup in your hands to form football-shaped patties for pan-frying.

Nutrition Facts

420.2 calories; protein 15g 30% DV; carbohydrates 63.8g 21% DV; exchange other carbs 4.5; dietary fiber 9.8g 39% DV; sugars 9.4g; fat 13.3g 21% DV; saturated fat 1.6g 8% DV; cholesterol 93mg 31% DV; vitamin a iu 1687.9IU 34% DV; vitamin c 31.4mg 52% DV; folate 80.6mcg 20% DV; calcium 107.6mg 11% DV; iron 5.5mg 31% DV; magnesium 78.9mg 28% DV; potassium 1108.6mg 31% DV; sodium 651.4mg 26% DV; thiamin 0.4mg 38% DV.

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Rating: 4 stars
Tasty croquettes! Really enjoyed the combination of flavors. I altered the recipe a bit by roughly chopping the stewed tomatoes decreased the peas to 1 1/2 cups increased the salt to 1 tsp and increased the ground pepper to 1/2 tsp. Didn't have dry whole-wheat bread crumbs and used panko instead (which made them crunchy--yummo). Will try using 5/8 cup of egg substitute next time to see if it helps shaping the croquettes without falling apart. Pros: Great flavor. Very filling. Cons: Difficult to shape without falling apart. Perhaps more egg? Does not freeze well. Read More