Potato and Pea Curry with Chickpea and Garlic Flatbread – CSIRO

SERVES 4
PREPARATION 15 minutes
COOKING 40 minutes, plus potato cooking time

  • olive oil spray, for cooking
  • 1 onion, finely chopped
  • 1 clove garlic, finely chopped
  • 1 1⁄2 teaspoons finely grated ginger
  • 2 teaspoons ground cumin
  • 2 teaspoons ground coriander
  • 1 teaspoon sweet paprika
  • 1⁄2 teaspoon ground turmeric
  • 1 × 400 g tin salt-reduced chopped tomatoes
  • 100 g paneer, cut into 2 cm cubes
  • 1 × 400 g tin salt-reduced chickpeas, drained and rinsed
  • 1 potato, cut into 2 cm cubes, steamed and chilled overnight (see page 41)
  • 2 cups (240 g) frozen peas
  • 220 g green beans, trimmed and cut into 3 cm lengths
  • 1⁄2 teaspoon garam masala
  • 200 g baby spinach leaves, trimmed

CHICKPEA AND GARLIC FLATBREAD

    • 1 × 400 g tin salt-reduced chickpeas, drained and rinsed
    • 1 clove garlic, finely chopped
    • 1 teaspoon lemon juice, or to taste
    • 2 wholemeal pita bread pockets

NB. cooking starchy food like potatoes and rice, then letting them cool overnight and consuming them the next day marginally increases the amount of resistant starch they contain. (pg 41) 

Heat a large non-stick heavy-based frying pan over medium heat and spray with olive oil. Add the onion and cook for 5–6 minutes until softened and translucent. Add the garlic, ginger, cumin, coriander, paprika and turmeric and cook for another 30 seconds or until fragrant. Stir in the tomatoes and 1⁄2 cup (125 ml) water and cook for 15 minutes or until reduced and thickened.

Meanwhile, heat another non-stick heavy-based frying pan over medium heat and spray with olive oil. Working in batches so as not to crowd the pan, pan-fry the paneer for 2 minutes on each side or until golden. Drain on paper towel.

Add the chickpeas, paneer, potato, peas and beans to the curry, then partially cover and cook for 15 minutes or until the vegetables are tender, adding a little extra water to the pan, if needed, to prevent sticking.

Preheat the oven to 180°C (160°C fan-forced) and line a baking tray with baking paper.

To make the chickpea and garlic flatbread, place the chickpeas and garlic in a bowl and coarsely mash with a vegetable masher, then stir in lemon juice to taste. Divide the mashed chickpeas among the pita bread pockets, then place on the lined tray and bake for 4 minutes or until warmed through.

Stir the garam masala and spinach into the curry, then divide evenly among 4 bowls. Serve with half a pita bread pocket per person alongside.

Recipes extracted from The CSIRO Healthy Gut Diet by Dr Tony Bird, Dr Michael Conlon and Pennie Taylor. Available now, Macmillan Australia, RRP $34.99.

 

The CSIRO Healthy Gut Diet – CSIRO

The CSIRO is well-known for its promotion of healthy living. In this newest cookbook they’ve turned their attention to gut health.

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