GUEST POST BY KAREN D’SOUZA

This is a south Indian inspired chickpeas & sweet potato curry with coconut milk. It is creamy and flavorful and you can adjust the spiciness as per your taste. Every bite is a combination of mild sweetness with perfect savoury.

The most important part of this curry is that the spice mix is freshly ground and added only at the end. Do not miss this step. The dry roasted seeds add an amazing flavour and aroma to this dish.

INGREDIENTS:

• 1.5 cups dried chickpeas or 2 cans of cooked chickpeas
• Salt
• 1 tablespoon coconut oil
• Few curry leaves
• 2 medium red onion (sliced thinly)
• 3 tablespoons tomato paste
• 1 tablespoon ginger-garlic paste
• 1 tablespoon Kashmiri red chili powder
• 1 teaspoon coriander powder
• 3/4 teaspoon cumin seed powder
• 1/2 teaspoon turmeric powder
• 1 can coconut milk
• 3 medium sweet potatoes cut into 1/2″ cubes
• 1 teaspoon black mustard seeds
• 1/4 teaspoon fenugreek/methi seeds
• 1/2 teaspoon fennel/saunf seeds
• 1 tablespoon chopped coriander leaves for garnish
• 1/2 teaspoon nigella/kalonji seeds for garnish

METHOD:

• Soak the dried chickpeas in 6 cups of water for a minimum of 4-6 hours.
• After that, rinse and drain the chickpeas and transfer them to your pressure cooker along with 2 cups of water and some salt. Close the lid and cook on medium heat until pressure builds inside it and you hear the first whistle. Turn the heat to low and let it cook for 20 minutes before turning off the heat.
• Let the pressure release naturally before opening. Drain the cooked chickpeas and set them aside. Reserve the chickpea water for later.
• Place a large heavy bottomed pot over medium heat and add oil. When the oil gets hot, add in the curry leaves and onion along with a pinch of salt. Cook the onions for about 5 minutes, stirring often or until they turn light brown and caramelize.
• Now add in the ginger garlic paste and tomato paste and cook this mixture for 2 minutes on medium heat.
• Add in the Kashmiri chili powder, coriander powder, cumin powder and turmeric powder and cook while stirring for another minute until they release their aromas.
• Now add in the chickpeas and stir well so that each pea is coated with the spices. 

• Pour in the can of coconut milk and mix everything until well combined. Let the mixture heat for around 5 minutes until it starts to bubble.

• Now add in the reserved chickpea water (about 1.5 cups total) along with the cubed sweet potatoes and let the curry come to a boil or until the sweet potatoes are fully cooked (about 10 minutes).

• In another dry pan, add in the mustard seeds, fennel seeds and fenugreek seeds and roast them on medium heat for about a minute or until they just start to change colour.
• Cool the seeds for a while and then grind them into a fine powder.
• When the sweet potatoes are cooked, add in the freshly ground powder and give it a mix before turning off the heat.
• Serve the curry with lemon rice or roti with a side salad and sprinkle of nigella seeds.

Other Variations:

• Low Fat Coconut Milk makes it lighter, but the curry will be more watery than creamy.
• Add minced Red Chillies or more chilli powder to make it spicier.
• Other veggies like zucchini, pumpkin, bell peppers, potatoes, eggplants, etc. or greens like spinach, kale etc. can be added.
• Non Vegetarian option: you can also add meat or seafood into this curry.

Nutritional Information:

• CHICKPEAS are rich in fiber and protein. For those trying to cut down on their meat consumption, a dish of chickpeas and rice can substitute for a significant amount of protein in the diet. The iron, calcium, and other nutrients in chickpeas contribute to healthy bone structure and strength. The fiber, potassium, B vitamins, iron, magnesium, and selenium support heart health.
• COCONUT MILK is high in saturated fat. Coconut milk is rich with healthy fats. It is rich in vitamin C and E that are well known for their anti-oxidant properties. It contains lauric acid and helps the body in fighting infections. Coconut milk is a healthy substitute for those intolerant to lactose.
• SWEET POTATOES are nutritious and high in fiber. It is rich in an antioxidant called beta carotene, which is very effective at raising blood levels and vitamin A, particularly in children.
• BLACK MUSTARD SEEDS are a rich source of dietary fiber, which is essential for colon health as well as for cardiovascular health.
• NIGELLA SEEDS/KALONJI is known for its medicinal properties and very effective for lowering cholesterol. They are packed with antioxidants and can protect against several types of chronic conditions, including cancer, diabetes, heart disease and obesity.
• FENUGREEK/METHI SEEDS can lower blood glucose levels, help managing diabetes symptoms and balance insulin levels. These little seeds have a positive effect on the physiological aspects of libido — including increased sexual arousal and orgasm. It is used in mixtures to increase breast milk production.
• FENNEL/SAUNF SEEDS are also a very rich source of potassium that helps control your heart rate and blood pressure. It helps indigestion, bloating and constipation. It also helps improve eyesight, helps purify blood, reduces water retention, etc. Minerals like zinc, calcium and selenium help balance hormones and up the oxygen balance in your system.

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Karen Lavina D’souza
Food Blogger & Enthusiast, Recipe Developer