Curried Pea & Potato Croquettes
From EatingWell: January/February 2013
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.
- 2 12-ounce russet potatoes
- 2 teaspoons canola oil plus 2 tablespoons, divided
- 1 small onion, chopped
- 1 tablespoon curry powder plus 1 teaspoon, divided
- 1 teaspoon mustard seeds
- 1 14-ounce can stewed tomatoes
- 2 cups frozen peas, thawed, divided
- 2 cloves garlic, minced
- 1/2 teaspoon salt
- 1/4 teaspoon ground pepper
- 2 large eggs
- 1 cup coarse dry whole-wheat breadcrumbs (see Tip)
- 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.
Tips & Notes
- 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.
Per serving: 420 calories; 13 g fat (2 g sat, 7 g mono); 93 mg cholesterol; 64 g carbohydrates; 0 g added sugars; 15 g protein; 9 g fiber; 651 mg sodium; 1116 mg potassium.
Nutrition Bonus: Vitamin C (54% daily value), Vitamin A (35% dv), Iron & Potassium (32% dv).
Carbohydrate Servings: 4
Exchanges: 3 1/2 starch, 1 1/2 vegetable, 1/2 medium-fat meat, 2 fat
More From EatingWell
If you want to make the spread at your next party look...
Cool down with these healthy, homemade freezer pops. On hot...
If you’re looking for a new recipe to make for your Fourth of...
Put a fresh twist on your classic American fare with this...
From grilled chicken recipes to chicken salad recipes, our...
Having a snack attack? Stock your fridge and pantry with...
To round out your summer meal, enjoy one of our healthy...
Enjoy all the fruits and vegetables summer has to offer with...
What's a picnic without coleslaw and a salad? Our healthier...
You won’t waste half a day’s worth—or more—of calories with...
Beat the heat this summer with these easy recipes for your...
Fire up the grill, pull out the lawn chairs and celebrate...
Whether you’re in the mood for a sweet or salty snack, our...
We know summer can be a busy time of year, but be sure to...
Turmeric most often appears in Indian cuisine, as its flavor...
Cut saturated fat when you bake by swapping some of the...
- Type of Dish
- Main dish, vegetarian
- Ease of Preparation
- Total Time
- 45 minutes or less
- Main Ingredient
- Vegetarian, other
- January/February 2013