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VEG – CHICKPEAS & SWEET POTATO COCONUT CURRY
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March 7, 2021VEG – CHICKPEAS & SWEET POTATO COCONUT CURRY
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.
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
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.
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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43 Comments
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.
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.
Wow, this looks so delicious. I will definitely try out the recipe. All the ingredients are at home so it will be easier.
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.
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.
Do let us know once you try this recipe. We would love to hear your feedback.
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
Glad we could be of help. Do share your feedback on how it turned out for you.
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.
Thank you. It is our pleasure to bring to you healthy twist to our regular dishes which are tried and tested.
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.
Thank you. Do try it and let us know how you liked it.
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.
Sweet potatoes are a healthy substitute for regular potatoes, they also give slight sweetness to the dish.
Wow that looks awesome, I would surely going to try this healthy recipe and share my feedback with you.
Thank you. Will look forward to your feedback.
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.
Indeed. It has all the healthy additions that not just makes it delicious but very healthy.
This coconut based curry looked so yummy and healthy . Would try it for sure. Thankd for sharing
My pleasure.
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.
Would love to hear how it turned out for you.
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.
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.
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.
Thank you. This proteins packed dish is not just healthy but very delicious. Let us know how it turned out for you.
The recipe looks great super delicious and healthy too definitely this is try for weekend thank you for sharing the recipe…
Thank you. Would love to share such healthy and delicious recipes.
Any gravy tastes better with coconut! I loved this recipe and have all the ingredients at home. Definitely going to try this soon.
Thank you. Do try it and let us know how it was.
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
Glad you liked this recipe. Do try it and let us know your feedback.
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!!
Thank you. We would love to know how it turns out for you.
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.
It sure is. give it a try and you will love it.
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.
Thank you Do try this recipe and we would love to get your feedback.
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.
Being Mangaloreans, we love our coconut curries hehehehe…. Do try it out and let us know how you like the combination!
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.
Such a yummilicious post…am going to try it for sure 👍 keep up the good work 👍
Thank you. Please do try and let us know how it was.