Potato recipe - Potato Curry

Potato curry vegan

The humble potato is the star of this dish. Don’t discount potatoes as they are filling and tasty. I was a bit embarrassed serving this to two men who like ‘proper dinners’ but they both enjoyed it and one asked for more. Can’t be that bad then!

Of course, it’s vegan so obvs dairy-free and naturally gluten free. (Cornflour is made from corn not wheat.)

Recipe makes: 4 adult portions

Equipment: pressure cooker, saucepan on the hob or slow cooker

Ingredients:

  • 900g new potatoes, washed and cut in half if big

  • 1 onion, diced

  • 4 cloves garlic, minced

  • 2 tbsp curry powder (I used East End Madras Mild)

  • 400g green beans (fresh or frozen)

  • 1 tin coconut milk (I like Biona as the tins are BPA lining free)

  • 1 tbsp light brown sugar (you can use a bit less if you want)

  • 1 tsp dried chilli flakes

  • 3 tbsp cornstarch (arrowroot), mixed in 3 tbsps water with no lumps

Method:

  1. Add the diced onions to the pressure cooker/saucepan and sautee (‘Fry’ on my model) in a couple of splashes of water to start softening, 5 mins

  2. Add the garlic and sautee for another minute

  3. Add the potatoes, curry powder, coconut milk, sugar and chilli flakes. Cook on high pressure for 5 minutes then wait for the pressure to release (or 20 minutes simmering on the hob).

  4. Pressure cooker back on ‘Fry’, add the beans and stir. Pour in the cornstarch and mix. Simmer for another 5 minutes for the sauce to thicken and the beans to cook through.

Cooking notes:

  • Wash the potatoes but no need to peel

  • You can add a variety of green vegetables like spinach, broccoli, peas, kale

  • You could serve with rice but I found it enough on its own

Nutrition facts:

“Potatoes are the devil for your diet”. Rubbish. They are healthy and nutritious. I eat LOADS of them. It’s what people put on the potato that makes them fattening. Leave off the oil, butter and fatty dressings and you’re actually left with a lot of nutrients packed into that spud, especially if you leave the skin on.

One large, raw potato has 9g of fibre, 1502 mg of potassium (three times more than in a banana) and 34 mg of vitamin C - that’s 45% of your RDI. Yes, in a potato! They also contain vitamin B6 and manganese.

Eating potatoes does raise your insulin levels but not as much as if you ate it alongside meat. On its own it’s not that bad. Testing insulin spike with white rice and potatoes alongside eating meat.

They’re a good source of antioxidants, including specific types, such as flavonoids, carotenoids and phenolic acids and are a resistant starch. That’s a type of starch which is not digested in the small intestine. Instead, it passes through to the large intestine, where it can feed the beneficial bacteria in your gut.

Further reading about potato nutrition

Further reading about cornflour not containing gluten

Recipe by Ruth Jane Plantiful

Yield: 4

Potato recipe - Potato Curry

prep time: 5 minscook time: 25 minstotal time: 30 mins

The humble potato is the star of this dish. Tasty, filling and cheap.

ingredients:

  • 900g new potatoes, washed and cut in half if big
  • 1 onion, diced
  • 4 cloves garlic, minced
  • 2 tbsp curry powder (I used East End Madras Mild)
  • 400g green beans (fresh or frozen)
  • 1 tin coconut milk (I like Biona as the tins are BPA lining free)
  • 1 tbsp light brown sugar (you can use a bit less if you want)
  • 1 tsp dried chilli flakes
  • 3 tbsp cornstarch (arrowroot), mixed in 3 tbsps water with no lumps

instructions:

  1. Add the diced onions to the pressure cooker/saucepan and sautee (‘Fry’ on my model) in a couple of splashes of water to start softening, 5 mins
  2. Add the garlic and sautee for another minute
  3. Add the potatoes, curry powder, coconut milk, sugar and chilli flakes. Cook on high pressure for 5 minutes then wait for the pressure to release (or 20 minutes simmering on the hob).
  4. Pressure cooker back on ‘Fry’, add the beans and stir. Pour in the cornstarch and mix. Simmer for another 5 minutes for the sauce to thicken and the beans to cook through.

Calories

415.43

Fat (grams)

13.22

Sat. Fat (grams)

10.92

Carbs (grams)

70.45

Fiber (grams)

10.28

Net carbs

60.17

Sugar (grams)

10.21

Protein (grams)

9.73

Sodium (milligrams)

40.59

Cholesterol (grams)

0.26
Created using The Recipes Generator