Dish of sweet potato and chicken curry surrounded by chopped potatoes and veggies
Soups and Stews

A Flavorful Creation 

Take a walk through neighborhood streets in southern India and the air will be sweet with the smell of curry, like this flavorful creation. The spice blend we call curry isn’t a traditional thing at all (the word “curry” means sauce) but an invention of Colonial Britain: curry dishes vary widely as you travel from regions of India to Indonesia to Japan. To get a more authentic flavor, mash the garlic and ginger together into a paste before cooking, and very briefly heat the dry spices in oil (called “blooming”) before adding other ingredients.

Prep Instructions

  • Yield: 8 (1 cup) servings
  • Prep Time: 10 minutes
  • Cooking Time: 25 minutes
  • Total Time: 35 minutes

Recipe Ingredients

  • 1 tablespoon olive oil
  • 1/2 teaspoon ground black pepper
  • 3/4 cup yellow onion, diced
  • 6 ounces raw chicken, chopped
  • 1 teaspoon fresh garlic, chopped
  • 1 cup low sodium vegetable broth
  • 1 teaspoon fresh ginger root, minced
  • 4 cups canned diced tomatoes in juice
  • 1/4 teaspoon red crushed pepper flakes
  • 1 1/2 cups cups sweet potato, diced
  • 3/4 tablespoon curry powder
  • 1/2 cup garbanzos, drained and rinsed
  • 1 1/4 teaspoons ground coriander
  • 1/2 cup frozen peas
  • 1 1/4 teaspoons ground turmeric
  • 1 tablespoon lemon juice
  • 1/2 teaspoon kosher salt

Cooking Instructions

  1. Follow the prep technique next to each ingredient.
  2. In a medium stock pot, add the olive oil, onions, garlic and spices and sauté for 3 to 5 minutes at medium heat.
  3. Add chicken and sear.
  4. Bring heat to high, and add the broth, potatoes, tomatoes, and garbanzos.
  5. Cover and lower heat to simmer. Cook approximately 15 to 20 minutes.
  6. Add peas and lemon juice, cook for 5 more minutes before removing from heat.

Nutritional Data

Calories: 122.93
Fat: 2.64 g
Saturated Fat: 0.51 g
Cholesterol: 12.24 mg
Sodium: 497.39 mg
Carbohydrates: 17.16 g
Fiber: 4.73 g
Sugars: 4.44 g
Protein: 7.99 g