A Vegetarian Curry Your Tastebuds and Wallet Will Love

This vegetarian curry recipe features chickpeas and sweet potatoes. That means the entree delivers a lot of good-for-you flavor at a very affordable price.

Like other beans and legumes, chickpeas are a cost-effective protein source, according to the Academy of Nutrition and Dietetics. Also called garbanzo beans, chickpeas are high in folate and provide potassium and magnesium too.

The sweet potato is a Vitamin A and Vitamin C powerhouse. It provides plenty of Vitamin B6, plus Vitamin E, Vitamin B1 (thiamin) and Vitamin B5 (pantothenic acid). That’s a lot of nutrition for about 75 cents per pound.

Because it includes chickpeas and sweet potatoes, this vegetarian curry dish is high in fiber. Enjoying fiber-rich food every day can help you avoid many health problems. Lower cholesterol, lower risk of coronary heart disease, reduced blood pressure, healthy weight maintenance, enhanced blood-sugar control, reduced risk of some cancers and better digestion are all associated with getting plenty of fiber, according to the American Society for Clinical Nutrition.

Lenox Hill Hospital chefs Jesiel Vasquez Estrada and Latasha Noten created Chickpea Curry over Sweet Potato Puree with Kiwi-Lime Raita with Shirley Fu, RD and Angela Pereira, dietetic intern, for the 2014 Ultimate Chef Challenge of the North Shore-LIJ Health System.

Serving Size: 1/2 cup chickpea curry, 1/2 cup sweet potato puree, 1 tsp raita
Serves four.
Preparation time: 15 minutes
Cooking time: 45 minutes
Per Serving: 419 calories, 7 grams of fat, and 97 mg of sodium

Ingredients, Chickpea Curry:
2 cups Chickpeas (garbanzo beans), canned
½ cup Yellow onion, diced
3 Tbsp Curry powder
2 Tbsp Red bell pepper
2 Tbsp Thyme
2 Tbsp Garlic powder
1 Tbsp Black pepper
1 Tbsp Olive oil
3 cloves Garlic
½ each Plum tomato
1 tsp Pernod

Ingredients, Sweet Potato Puree:
4 each Sweet potato, medium, peeled, cooked until soft
¼ cup Sour cream
3 oz Honey
2 Tbsp Vanilla extract
1 tsp Nutmeg
1 tsp Cinnamon

Ingredients, Kiwi-Lime Raita (yogurt):
2 each Kiwi, chopped
½ each Lime, zest and juice
½ cup Yogurt, plain

Garnish:
2 each Scallions, finely chopped

Directions, Chickpea Curry:
Sauté onions, garlic and red bell pepper in olive oil with curry powder, thyme, garlic powder and black pepper.
Add chickpeas, pernod and water and cook over medium heat for five to seven minutes.

Directions, Sweet Potato Puree:
Cook sweet potatoes until soft and drain water.
Mash sweet potatoes.
Add sour cream, honey, vanilla extract, cinnamon and nutmeg and mix together.

Directions, Kiwi-Lime Raita (yogurt):
Combine yogurt, kiwi, lemon zest and lemon juice and mix well.

Assembly Instructions:
Place ½ cup of sweet potato puree onto the plate.
Layer chickpea curry on top of puree.
Top with 1 tsp of kiwi lime raita and sprinkle with scallions.

2 Responses to “A Vegetarian Curry Your Tastebuds and Wallet Will Love”

  1. Marilyn

    Is Pernod a spice. Where do I find it and could something else more common be substituted ? And how much water do you add. Sounds delicious . ‘Also nutrition wise ; how many grams of fiber, carbohydrates and protein does it have. Thanks. Looking forward to your response

    Reply
    • North Shore-LIJ

      Pernod is a licorice-flavored alcoholic liqueur. The licorice flavor comes from using the licorice plant or anise in its production. Since it is an liqueur, it does not contain protein or fiber. One ounce of Pernod contains 77 calories and 11 grams of carbohydrates including 3 grams of sugar.

      If you prefer to substitute anise extract for the Pernod, reduce the amount to 1/2 tsp since it is a concentrate similar to adding vanilla extract to a recipe. Anise extract is obtained from both the leaves and the seeds of the spice known as star anise. It has a strong, slightly sweet licorice flavor. In Southeast Asia and India, it is used in curries, more predominantly with fish.

      Add just enough water so the liquid line is just below the top of the ingredients.

      Reply

Leave a Reply

  • (will not be published)