Meatless Monday: Sweet Potato, Chickpea & Apple Curry (Low fat, Vegan)

Sweet Potato, Chickpea & Apple Curry

Ok, I’m going to hold my hands up right now. I’m probably committing some food-related crime putting apple in a curry. I’ve never seen a traditional curry made with apple before, but my mum used to do it. She would make a lush chicken and apple curry when I was younger! And I wanted to try to replicate it without the meat and with all of the taste. Thus, “sweet potato, chickpea & apple curry” was born.

I make no apologies for allowing apple into a curry recipe. I just recommend that you don’t go boasting about having recently made an “authentic” curry to your mates.

Some people like it hot…

..and others do not. It’s a fact of life. I use generic “medium” curry powder for this meatless wonder, and then add in some of my favourites to round it out a bit and give it a bit more of a kick. If you like less heat, use a mild curry powder and maybe skip the cayenne pepper – if you like your food spicy, add in extra cayenne or use a hot curry powder – or both. You know what you like, don’t let me dictate otherwise.

sweet potato, chickpea & apple curry, shot from the side

But, apples though? Seriously?

So, why apples? It adds a delicious element of sweetness against the spice. This, combined with the bite of sweet potato, the slight nuttiness of the chickpeas and what comes together is a comforting bowl of healthy food that’s hard to beat on a cold winter’s night, when going to an actual “authentic” restaurant is out of budget and out of the question (perhaps when it becomes acceptable to rock up in my pajamas, sans makeup, I might make it one of these days). Plus, you can whip this together in a just about 30 minutes (give or take, depending on how big you chop your sweet potato and how speedy you are at said chopping, I guess).

I actually like to throw this together as part of a bit of meal prepping on a Sunday night – it’s an easy one to chuck into a tupperware container and heat up at work with some extra rice or breads, and since it’s meatless, it’s pretty easy to keep in the fridge for a few days. I’ve never tested it past five days old, though!

A quick note on the  (lack of) oil…

I don’t use any oil in this recipe – that’s just my current preference, not a requirement. If you’d prefer to use oil, just omit the water and use your customary amount of oil to sauté the onions, garlic and chilli.

sweet potato, chickpea & apple curry, served in a metal bowl

Sweet Potato, Chickpea & Apple Curry

  • Prep: 5 minutes
  • Cook: 30 minutes
  • Total: 35 minutes
  • Author Luci Rebecca, Made by Luci
  • Serves 3
  • Calories 200

Ingredients

  • 1 medium onion (~85g), diced
  • 1 garlic clove, finely chopped or minced
  • 1 green chilli, finely chopped
  • 1 tsp curry powder
  • 1/2 tsp cumin powder
  • 1/4 tsp mustard powder
  • 1/4 tsp cayenne pepper
  • 1 x 400g tin chopped tomatoes
  • 1 x 400g tin chickpeas, drained (240g drained weight)
  • 1 sweet potato (~200g), diced
  • 1 apple (~95g), diced
  • 3/4 cup (100g) frozen petit pois or peas

Directions

  1. Add enough water to a saucepan or large saute pan to cover the bottom and put over a medium heat. Add the onion, garlic and chilli and saute for until the onion is translucent, about 10 minutes. Add more water if needed to stop it catching.
  2. Add the spices a stir frequently until they become aromatic, about 1 minute. Add the chopped tomatoes, chickpeas and sweet potato, mix well. Bring to a gentle simmer, cover with a lid and cook for 15 minutes, stirring occasionally.
  3. Add the apples and cook uncovered for five minutes.
  4. Add the petit pois and cook for a final five minutes, until the peas are defrosted and cooked through. Taste and season as needed.
  5. Serve with your choice of accompaniments, such as brown basmati rice, chapatti or naan bread.
Nutrition Facts
Serving Size 1 bowl
Servings Per Container 3

Amount Per Serving
Calories 200 Calories from Fat 16.2
% Daily Value*
Total Fat 1.8g 3%
Saturated Fat 0.2g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 199.2mg 8%
Total Carbohydrate 34.8g 12%
Dietary Fiber 9.8g 39%
Sugars 13g
Protein 8.3g 17%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

All nutritional information is approximate - any exact calories will depend on which exact ingredients you use.

sweet potato, chickpea & apple curry

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