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VEG – CHICKPEAS & SWEET POTATO COCONUT CURRY

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VEG – CHICKPEAS & SWEET POTATO COCONUT CURRY

Published by An Awesome Guest at March 5, 2021
Categories
  • Health and Fitness
  • Recipes
Tags
  • chickpea
chickpeas & sweet potato

chickpeas & sweet potato

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.

chickpeas & sweet potato
Yummy coconut curry can be had with lemon rice

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.

RECIPE

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
chickpeas & sweet potato
Chickpeas can also be added to a salad

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. 
chickpeas & sweet potato
Coconut milk good for those who are lactose intolerant
  • 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.
chickpeas & sweet potato
Sweet potatoes are rich in fiber
  • 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).
chickpeas & sweet potato
Seeds to be roasted
  • 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.
chickpeas & sweet potato
Pin it like it’s hot!

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.

For more quick and easy recipes, follow us on Instagram @karens_kitchen_diaries

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

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An Awesome Guest
An Awesome Guest
These posts are created by enthusiastic writers, bloggers and people I know. They may or may not want to reveal their names. So, if you want to write something and post it anonymously, here's your chance!

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43 Comments

  1. amritha srinath says:
    March 21, 2021 at 21:46

    What a delicious curry! I am drooling over the pictures now. As a native of South India, coconut is a base for all the curry we make at home. But this protein – carb combo of chickpeas and sweet potato is new and I am yet to try it. Thank you Karen to curate such an amazing recipe.

    Reply
    • Karen Lavina Dsouza says:
      April 29, 2021 at 12:49

      It is my pleasure. Coconut is base for most of our curries but giving some twist to it with some ingredients and masalas can make the boring curries very interesting. Especially when they have healthy additions. Thank you for your feedback.

      Reply
  2. Snigdha says:
    March 21, 2021 at 16:17

    Wow, this looks so delicious. I will definitely try out the recipe. All the ingredients are at home so it will be easier.

    Reply
    • Karen Lavina Dsouza says:
      April 29, 2021 at 12:51

      Thank you. This recipe requires some basic ingredients and easy to prepare as well. Give this recipe a try and let us know your views.

      Reply
  3. Kavita Singh says:
    March 21, 2021 at 16:08

    The combination of chickpea and coconut is such a new concept for me. This one looks absolutely delicious, I am definitely going to give this a try on the coming weekend.

    Reply
    • Karen Lavina Dsouza says:
      April 29, 2021 at 12:50

      Do let us know once you try this recipe. We would love to hear your feedback.

      Reply
  4. Taranpreet says:
    March 21, 2021 at 13:20

    Today being a sunday I was actually out of ideas on what yummy and a new recipe can I try. Luckily I came across your post and now I am definitely going to try this as this looks very very delicious

    Reply
    • Karen Lavina Dsouza says:
      April 29, 2021 at 12:46

      Glad we could be of help. Do share your feedback on how it turned out for you.

      Reply
  5. Ujjwal Mishra says:
    March 21, 2021 at 10:22

    This is a very unique dish, never tried and never heard about it. You have given such details info, too. Will try it out surely.

    Reply
    • Karen Lavina Dsouza says:
      April 29, 2021 at 12:45

      Thank you. It is our pleasure to bring to you healthy twist to our regular dishes which are tried and tested.

      Reply
  6. Tina Basu says:
    March 21, 2021 at 10:04

    this recipe sounds so yum and easy to make. I have never made chole with sweet potato. It will be an interesting combination IMO. I will try this out.

    Reply
    • Karen Lavina Dsouza says:
      April 29, 2021 at 12:43

      Thank you. Do try it and let us know how you liked it.

      Reply
  7. Debidutta Mohanty says:
    March 21, 2021 at 09:18

    This recipe was completely new for me. Adding sweet potato to it was a unique twist to the recipe. Will try this out for sure.

    Reply
    • Karen Lavina Dsouza says:
      April 29, 2021 at 12:43

      Sweet potatoes are a healthy substitute for regular potatoes, they also give slight sweetness to the dish.

      Reply
  8. Neha Jain says:
    March 21, 2021 at 09:02

    Wow that looks awesome, I would surely going to try this healthy recipe and share my feedback with you.

    Reply
    • Karen Lavina Dsouza says:
      April 29, 2021 at 12:41

      Thank you. Will look forward to your feedback.

      Reply
  9. Rakhi Parsai says:
    March 21, 2021 at 00:01

    Wow that is such a yummy looking recipe. I am sure it will taste even better. Would love to give this a try and chickpeas are very healthy too.

    Reply
    • Karen Lavina Dsouza says:
      April 29, 2021 at 12:40

      Indeed. It has all the healthy additions that not just makes it delicious but very healthy.

      Reply
  10. Milan Singhal says:
    March 20, 2021 at 23:58

    This coconut based curry looked so yummy and healthy . Would try it for sure. Thankd for sharing

    Reply
    • Karen Lavina Dsouza says:
      April 29, 2021 at 12:39

      My pleasure.

      Reply
  11. Hansa Kajaria says:
    March 20, 2021 at 21:11

    My mother in law was from Kerela so coconut has been a part of diet since long and liked a lot in food. So this curry for surely going to be liked and relished so I am gonna try this for sure.

    Reply
    • Karen Lavina Dsouza says:
      April 29, 2021 at 12:39

      Would love to hear how it turned out for you.

      Reply
  12. MeenalSonal Mathur says:
    March 20, 2021 at 17:41

    I do make chickpeas , but the combination suggested is new to me and liked the post has nutritional value at the end so readers are aware of what they are going to have and the benefits of the same.

    Reply
    • Karen Lavina Dsouza says:
      April 29, 2021 at 12:37

      It is our pleasure to share this. Do give this recipe a try. this combination has sweet and spicy flavor that you will definitely like.

      Reply
  13. Preeti Chauhan says:
    March 20, 2021 at 10:22

    I really loved this dish , it is vegan , full of protein and so protein packed too .The dish looks very tasty too ,I am going to try this dish out soon.

    Reply
    • Karen Lavina Dsouza says:
      April 29, 2021 at 12:32

      Thank you. This proteins packed dish is not just healthy but very delicious. Let us know how it turned out for you.

      Reply
  14. Smitha N says:
    March 19, 2021 at 22:53

    The recipe looks great super delicious and healthy too definitely this is try for weekend thank you for sharing the recipe…

    Reply
    • Karen Lavina Dsouza says:
      April 29, 2021 at 12:35

      Thank you. Would love to share such healthy and delicious recipes.

      Reply
  15. Varsh says:
    March 19, 2021 at 21:05

    Any gravy tastes better with coconut! I loved this recipe and have all the ingredients at home. Definitely going to try this soon.

    Reply
    • Karen Lavina Dsouza says:
      April 29, 2021 at 12:31

      Thank you. Do try it and let us know how it was.

      Reply
  16. Roma Gupta Sinha says:
    March 19, 2021 at 18:33

    wow wow you made me drool this is a new recipe to me ill so love to try it buddy.thank you so much for sharing

    Reply
    • Karen Lavina Dsouza says:
      April 29, 2021 at 12:34

      Glad you liked this recipe. Do try it and let us know your feedback.

      Reply
  17. Ruchi Verma says:
    March 19, 2021 at 16:53

    This is a totally new recipe for me, I have never tasted or tried but seems so easy to make. Thanks for the recipe will surely give it a try!!

    Reply
    • Karen Lavina Dsouza says:
      April 29, 2021 at 12:33

      Thank you. We would love to know how it turns out for you.

      Reply
  18. Swati Mathur says:
    March 19, 2021 at 09:48

    Wow this looks lip licking tasty. Never ate or heard such an interesting recipe. Would love to give it a try.. As Now I barged with my age old recipe, adding twist would be a great idea.

    Reply
    • Karen Lavina Dsouza says:
      April 29, 2021 at 12:30

      It sure is. give it a try and you will love it.

      Reply
  19. Surbhi Prapanna says:
    March 18, 2021 at 21:39

    I do make punjabi style chick pea curry but never heard or tried chick pea with sweet potato combination. it sounds so good. will surly give it a try and let you know my experience. thanks for sharing this wonderful recipe with us.

    Reply
    • Karen Lavina Dsouza says:
      April 29, 2021 at 12:29

      Thank you Do try this recipe and we would love to get your feedback.

      Reply
  20. Alpana Deo says:
    March 18, 2021 at 01:03

    Never tried this combination. It sounds interesting and I like coconut milk base. So far I have always tried Thai curries made with coconut milk. Let me try it once I get coconut milk.

    Reply
    • Cindy D'Silva says:
      March 18, 2021 at 10:36

      Being Mangaloreans, we love our coconut curries hehehehe…. Do try it out and let us know how you like the combination!

      Reply
    • Karen Lavina Dsouza says:
      April 29, 2021 at 12:28

      Coconut based curries are not just delicious but also healthy as they substitute for heavy cream that we use to make the gravies thick. Do try this recipe and we would love to get your feedback.

      Reply
  21. Smita Saksena says:
    March 17, 2021 at 19:17

    Such a yummilicious post…am going to try it for sure 👍 keep up the good work 👍

    Reply
    • Karen Lavina Dsouza says:
      April 29, 2021 at 12:25

      Thank you. Please do try and let us know how it was.

      Reply

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