Indian Potato and Peas

Difficulty | Serves 6 as a side dish | Book 7

indian potato and peas recipe

850g potatoes
1½ cup frozen peas
1½ teaspoons ground garam masala
1½ teaspoons ground cumin
1 teaspoon ground turmeric
¾ teaspoon ground cardamom
¼ teaspoon chilli powder
1 onion
cooking spray
2 teaspoons crushed garlic (in jar)
2 teaspoons crushed ginger (in jar)
1 x 425g can no-added-salt chopped tomatoes
2 teaspoons salt-reduced vegetable stock powder
½ cup (10g) loosely packed fresh coriander leaves

Per serve
FatTotal0.9g 0.9g
Saturated0.1g 0.1g
Fibre4.9g 4.8g
Protein6.2g 5.9g
CarbsTotal21.4g 22.1g
Sugar2.2g 5.1g
Sodium151mg 155mg
Kilojoules513 (cals 123) 519 (cals 124)
GI RatingHigh Medium


  1. Peel potatoes and cut in half then into chunks. Rinse then place in a large saucepan and cover with water, place lid on and bring to boil. Reduce to a medium boil for 5-6 minutes or until potato is nearly cooked.
  2. Add peas and when boiled reduce to a moderate boil for 3 minutes with lid on. Drain into a colander and leave to one side.
  3. Place all spices into a small bowl and leave to one side.
  4. Cut onion into quarters then slice. Coat saucepan with cooking spray then sauté onion for 2 minutes, add garlic and ginger and cook for 1 minute. Add spices and combine well for 1 minute.
  5. Add canned tomatoes, stock powder and coriander and mix together.
  6. Return potatoes and peas back to pot and fold gently to combine ingredients. Serve as a side dish with meat, chicken or fish.

Variation: For MIXED POTATO do half plain potatoes, half orange sweet potatoes.

Suitable to be frozen.



Dietitian's tip

Including sweet potatoes instead of plain potatoes lowers the GI of the meal. Research has shown that this will help people with diabetes manage their blood glucose levels.

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