Name: Chickpea & Potato Curry
Prep time: 35 min
Total time: 35 min
Ingredients: 1 pound Yukon Gold potatoes, peeled and cut into 1-inch pieces; 3 tablespoons grapeseed oil or canola oil; 1 large onion, diced; 3 cloves garlic, minced; 2 teaspoons curry powder; 0.75 teaspoon salt; 0.25 teaspoon cayenne pepper; 1 (14 ounce) can no-salt-added diced tomatoes; 0.75 cup water, divided; 1 (15 ounce) can low-sodium chickpeas, rinsed; 1 cup frozen peas; 0.5 teaspoon garam masala (see Tip)

Chickpea & Potato Curry

4.6

(11)

9 Reviews

This fast Indian-style curry comes together with ingredients you most likely have on hand, like frozen peas and canned tomatoes and chickpeas. Plus, using these spices shows how simple it is to make a curry sauce for an easy vegetarian recipe. Serve with whole-wheat naan to sop it all up.

Breana Lai Killeen, M.P.H., RD

Updated on April 14, 2020

Prep Time:

35 mins

Total Time:

35 mins

Servings:

Yield:

5 cups

Nutrition Profile:

Diabetes Appropriate Heart Healthy High Blood Pressure High Fiber Low Added Sugars Low Sodium Low-Calorie Vegan Vegetarian

Jump to Nutrition Facts

Ingredients

1 pound Yukon Gold potatoes, peeled and cut into 1-inch pieces
3 tablespoons grapeseed oil or canola oil
1 large onion, diced
3 cloves garlic, minced
2 teaspoons curry powder
¾ teaspoon salt
¼ teaspoon cayenne pepper
1 (14 ounce) can no-salt-added diced tomatoes
¾ cup water, divided
1 (15 ounce) can low-sodium chickpeas, rinsed
1 cup frozen peas
½ teaspoon garam masala (see Tip)

Directions

Bring 1 inch of water to a boil in a large pot fitted with a steamer basket. Add potatoes, cover and steam until tender, 6 to 8 minutes. Set the potatoes aside. Dry the pot.
Heat oil in the pot over medium-high heat. Add onion and cook, stirring often, until soft and translucent, 3 to 5 minutes. Add garlic, curry powder, salt and cayenne; cook, stirring constantly, for 1 minute. Stir in tomatoes and their juice; cook for 2 minutes. Transfer the mixture to a blender or food processor. Add 1/2 cup water and puree until smooth.
Return the puree to the pot. Pulse the remaining 1/4 cup water in the blender or food processor to rinse the sauce residue. Add to the pot along with the reserved potatoes, chickpeas, peas and garam masala. Cook, stirring often, until hot, about 5 minutes.

Tips

Tip: Garam masala, a mix of coriander, black pepper, cumin, cardamom, cinnamon and other spices, adds a warming, complex layer of flavor to this Indian stew.

Nutrition Facts (per serving)

321	Calories
12g	Fat
47g	Carbs
9g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 1/4 cups
Calories 321
% Daily Value *
Total Carbohydrate 47g	17%
Dietary Fiber 9g	31%
Total Sugars 7g
Protein 9g	18%
Total Fat 12g	15%
Saturated Fat 1g	6%
Vitamin A 969IU	19%
Vitamin C 29mg	32%
Folate 35mcg	9%
Sodium 533mg	23%
Calcium 78mg	6%
Iron 2mg	13%
Magnesium 64mg	15%
Potassium 796mg	17%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.