Sweet Potato & Chickpea Curry


sweetpotato.jpg

INGREDIENTS

• 2 onions

• 4 tbsp sunflower oil

• 1 heaped tsp whole coriander seeds

• 1 heaped tsp whole cumin seeds

• 1 tbsp garam masala

• 1/2 tsp ground turmeric

• 3 cloves garlic, crushed and finely chopped

• 1 tbsp crushed fresh ginger root

• 400g (14oz) canned plum tomatoes in juice

• 1 tbsp tomato purée

• 700g (1lb 9oz) sweet potato, peeled and
cut into 2.5cm (1in) cubes

• 400g (14oz) canned chickpeas

• sea salt and black pepper

• fresh coriander leaves, to serve

• low-fat natural yoghurt, to serve


SERVES: 4

PREP TIME: 10 minutes

COOKING TIME: 25 minutes


 

1. Peel and halve both onions. Finely chop one of them, and thinly slice the other into half rounds.

 

2. Heat the sunflower oil in a large pan over a medium heat. Gently cook the onions for five minutes, until they begin to soften. Do not brown.

 

3. Add the coriander seeds, cumin seeds, garam masala, turmeric, garlic and ginger and cook for a further two minutes, stirring constantly.

 

4. Add the tomato purée and stir well. Add the plum tomatoes and the sweet potato and stir to coat well.

 

5. Place the lid on and leave the curry to cook for 20 minutes, stirring occasionally. Add a little water if you find the mixture is getting dry, but there should be enough moisture in the potato.

 

6. Add the drained, washed chickpeas and cook for a further five minutes. Season well to taste.

 

7. Sprinkle with fresh coriander leaves and serve with low-fat natural yoghurt on the side.


 

PER SERVING 561kcals, 18g protein, 18.6g fat,
(2g saturates), 83.2g carbs, 16g fibre, 24.4g sugar,
0.1g sodium


QUICK TIPS:

For a little extra kick, add one crumbled, dried chilli along with the spices. You could also stir in a generous handful or two of greens (such as spinach, chard or kale) with the chickpeas. 


AUTHOR BIOGRAPHY: 

Elizabeth Atia is a freelance food and travel journalist, mother of three, ex-pat Canadian, RNLI volunteer, Open University Life Sciences graduate and occasional crafter. She is also the author of Elizabeth’s Kitchen Diary, Britain’s most northerly food blog. Located in the wild and remote Shetland Islands, an island archipelago in the North Sea, Elizabeth loves cooking with local Shetland and British produce and experimenting with spice, texture and colour in her recipes. Elizabeth regularly contributes to the 60 North magazine, a quarterly online and print publication which covers stories about all aspects of life in Shetland.

CONTACT DETAILS:

www.elizabethskitchendiary.co.uk

Twitter: @TangoRaindrop

 

, 20 March 2017