The Ultimate One-Pot Meal Bursting with Vegetable Goodness!
This week CAPITAL Project Trust is sharing a vegetable recipe which bursting with hearty potato and delectable chickpeas! A recipe which even a carnivore would approve of.
This curry is a great way of using leftover vegetables in your pantry or fridge, you can change as much or little as you want to make it work for you. This is a rather mild curry but you can change the heat level by using spicier paste like Madras or Vindaloo, if you want a real kick of heat! Alternatively, you can make curry paste from scratch if you have extra time at home but using store-bought paste will wok just as good.
Whether you want to bring the heat of Lucknow in Uttar Pradesh, where temperatures can reach a scorching 47°C! Or if you prefer to have a more milder paste, such as Korma, to enjoy the coolness of Ooty in Tamil Nadu. No matter your expertness of spice, this recipe can be changed to suit your palate.
This is a delicious one pot meal providing a balance of nutrients. (Extracted from the CAPITAL Project Trust "Good Mood Cook Book")
Chickpea and Potato Curry
Preparation Time: 10 Minutes.
1 tin of chickpeas, drained and washed.
2 medium-large potatoes, diced and with the skins left on.
1 large onion, diced.
2 garlic cloves, diced.
Quarter of a Jar of Korma curry paste.
2tbsp of natural yoghurt.
300ml of vegetable stock.
100g of mushrooms (optional).
Drizzle of oil.
Water - enough to cover the cover the mixture.
Step One: Place a large saucepan on medium heat and then add the oil until it is heated. Fry the onions until translucent and add garlic to fry also.
Step Two: Add the curry paste to the mixture and allow to cook for a couple of minutes.
Step Three: Add potatoes and mushrooms and stir well until well coated in the mixture and paste. Cook for a couple of minutes but do not allow the potatoes to stick to the bottom of the pan.
Step Four: Add the chickpeas to the mixture and stir thoroughly for a few minutes.
Step Five: Add the dissolved vegetable stock to the mixture and then add just enough water to cover the mixture.
Step Six: Bring the saucepan to a boil and when its reached boiling point reduced heat down, to allow the potatoes to cook whilst simmering. (Do not cover the saucepan with a lid as this will allow the water to evaporate at an increased rate).
Step Seven: Add the creamed coconut to the mixture and stir until incorporated. If the mixture is still too watery at this point, bring the saucepan back to a boil and stir thoroughly whilst it is boiling, This should allow the mixture to become more dry. Bring back to simmer afterwards.
Step Eight: Stir in the natural yoghurt on a low heat and allow it to get heat up thoroughly.
Step Nine (Optional): If you wish to, add further spices, herbs and seasonings to your taste.
Step Ten: When the curry has been heated all the way through, turn off the heat and then serve.
You can serve this dish by itself or accompany it with some cumin rice, naan breads, onion bhajis with cucumber dip (see our recipe for Cucumber Raita) for an Indian feast!
If you do happen to make this dish then please send it to our socials or post it using the hashtag #CAPITALProjectDish we would love to see it!
*Diet is a personal and it should be tailored to individuals. Diet must work for you and only you. CAPITAL Project Trust is not a specialist charity who has resources to support people who may be suffering with food anxiety or eating disorders.
If you are struggling with such issues then please contact BEAT Helpline which is open 365 Days at: https://www.beateatingdisorders.org.uk BEAT is the UK's Charity which specialises in support to people who are suffering from food anxiety and eating disorders and can actively advocate on their behalf.
For further information on diet, healthy and balanced lifestyles, follow some of the links below:
1. NHS Eat Well www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/
2. British Nutrition Foundation www.nutrition.org.uk/…/healthy-and…/a-healthy-balanced-diet/
3. World Health Foundation www.who.int/news-room/fact-sheets/detail/healthy-diet
Food Anxiety, Eating Disorder and Related Symptoms Support:
BEAT - Helpline Open 365 Days https://www.beateatingdisorders.org.uk *