Need a delicious meat-free family dinner in 30 minutes? Look no further than spicy curried potatoes with courgettes and peas. This dish will delight yours and your family’s tastebuds while providing essential micronutrients and cancer-fighting compounds!
It may sound absurd that you can eat potatoes even if you’re eating a low-carb diet. And even more ridiculous that you can eat potatoes even if you’re controlling your blood sugar levels or body weight.
But there’s a catch!
You must keep your portion size reasonable (85-125g per serving) and avoid cooking your potatoes in excessive amounts of fat, e.g. in the form of French fries or crisps. High potato consumption, especially when fried increases the risk of type 2 diabetes.
If cooking with oil, avoid seed oils and opt for fruit oils such as olive, coconut or avocado oils.
Choose new potato varieties like Carisma & Nicola instead of larger potatoes like Maris Piper. New potatoes contain high amounts of amylose, a slowly digested carb that minimally spikes blood sugar levels.
Use potatoes that are firm and display the characteristic features of their variety. And avoid wilted, leathery, sprouting or discoloured potatoes, especially those with a green tint. Green discolouration indicates that the toxic compound, solanine may be present. Solanine makes potatoes taste bitter, and when eaten in large quantities can cause diarrhoea.
Potatoes are a good source of potassium (maintains blood pressure), vitamin C (boosts immunity, maintains healthy skin) and fibre. Potatoes are also an excellent source of lysine, an essential amino acid lacking in rice and pasta.Print
- 300g new potatoes, washed and quartered
- 1 large courgette, washed and quartered
- 1 tablespoon tomato paste
- 2 large shallot, finely chopped
- 1 large garlic clove, finely minced
- 200g frozen peas
- 1 red chilli, finely sliced
- 1 teaspoon ground ginger
- 2 tablespoons coconut oil
- 1 teaspoon ground turmeric
- 1 tablespoon Madras curry powder
- Large handful coriander, leaves and stalks separated then chopped
- 1 vegetable stock cube
Heat coconut oil in a large saucepan over medium heat. Fry the shallots for 1 minute until softened then add curry powder, chopped coriander stalks, turmeric and garlic. Fry for 30 seconds then stir in chilli, tomato paste and potatoes. Toss well to coat the potatoes in the spices and continue to fry for 3-5 minutes.
In the meantime, dissolve the stock cube in around 200ml of warm water and stir into the potato mixture.
Cook the potatoes on a simmer for 7-8 minutes – they should be nearly cooked. Stir in the peas and courgettes. Continue to cook for 3-4 minutes or until the potatoes are tender. Adjust the seasoning with salt and pepper if necessary. Stir in chopped coriander leaves then take the pan off the heat. Divide the curried potatoes between two bowls. Garnish with fresh coriander and pepper.
You can swap coconut oil with olive oil to lower the saturated fat content. However, note that coconut oil is more stable for high temperature frying than olive oil.
- Serving Size: Per serving
- Calories: 361
- Fat: 14g
- Saturated Fat: 11g
- Carbohydrates: 40g
- Fiber: 13g
- Protein: 12g
Keywords: Curry, potatoes, peas, courgettes
- Soh, N.L and Brand-Miller, J (1999) The glycaemic index of potatoes: the effect of variety, cooking method and maturity. European Journal of Clinical Nutrition 53, 249-254.
- Zhang, Y. et al., (2018) Potatoes consumption and risk of type 2 diabetes: A meta-analysis. Iranian Journal of Public Health, 47(11), 1627-1635
- Mensinga, T.T. et al., (2005) Potato glycoalkaloids and adverse effects in humans: an ascending dose study. Regulatory Toxicology and Pharmacology, 41(1), 66-72.
- King, J.C and Slavin, J.L (2013) White potatoes, human health, and dietary guidance. Advances in Nutrition, 4(3), 393S-410S.