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25 minutes
4 servings
Adjust servings
dairy-free
gluten-free
kid friendly
has meat
has pasta
has seafood
mediterranean
vegan
vegetarian
pescetarian
paleo
This recipe has no customizations.
 
Bon Appétit
This recipe fits right into a balanced diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 1.2% of RDA
• Calories: 13.6% of RDA
• Carbs: 8.7% of RDA
• Fat (total lipid): 31.5% of RDA
• Fiber: 17.2% of RDA
• Fructose: 4.1% of RDA
• Protein: 5.0% of RDA
• Sodium: 23.6% of RDA
• Sugar: 33.1% of RDA
• Vitamin A (IU): 42.0% of RDA
• Vitamin B6: 28.7% of RDA
• Vitamin C: 156% of RDA
• Iron: 0.9% of RDA
• Magnesium: 19.7% of RDA
• Manganese: 21.1% of RDA
• Niacin: 13.8% of RDA
• Potassium: 19.4% of RDA
• Zinc: 8.2% of RDA
If all nutritional components are less than 50% of RDA (and all vitamins and minerals are less than 400% of RDA) the recipe gets a “Bon Appétit” rating.
 
MACROS
Carbohydrate
23.9
g
Calories
272
 
Fiber
4.82
g
Iron
0.179
mg
Protein
5.63
g
Sodium
318
mg
Sugars
10.4
g
Fat (total lipid)
19.2
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
1
tbsp
+
-
 
 
1
tbsp
+
-
 
 
1
tbsp
+
-
 
peeled and finely chopped.
 
1
whole
+
-
 
errano, thai, ancho, all ok (de-seeded if less heat desired, chopped finely.
 
1
whole
+
-
 
diced.
 
1
clove
+
-
 
chopped.
 
1
whole
+
-
 
unpeeled, diced, about 2 cups (or sweet potato or winter squash).
 
3
whole
+
-
 
 
1
cup
+
-
 
 
1/2
tsp
+
-
 
 
1/2
tsp
+
-
 
or to taste.
 
1/2
tsp
+
-
 
 
1
tsp
+
-
 
can use lemon juice as well.
 
1
pinch
+
-
 
or any sweetener of choice.
 
1/4
cups
+
-
 
chopped. Can use cilantro in place of parsley.
 
1/2
cups
+
-
 
frozen or fresh.
 
1
tbsp
+
-
 
any medium-high heat oil will work.
 
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PREPARATION
1.
In a deep skillet, heat oil over medium heat (or omit and use non-stick skillet). Add cumin and mustard seeds and cook for 1-2 minutes until mustard seeds begin to sizzle and pop. Add pepper, garlic, ginger, and onion. Stir and let cook 2-3 minutes until softened and fragrant.
2.
Add potato, and mushrooms, if using. Stir to coat. Add coconut milk, turmeric, and black pepper and stir well. Cover pan and let cook for 10-15 minutes until potatoes can be pierced with a fork easily. If a more wet curry is desired, you can stir in 1/2 cup of water or broth. Add peas, cilantro, salt and sweetener (if needed), lime or lemon juice, and stir. Cook 1-2 minutes more and serve immediately.
   
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 272
Protein 5.63 g
Carbohydrates 23.9 g
Iron 0.18 mg
Fiber 4.82 g
Calcium 12.3 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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