Healthy meals and recipes for weight loss

Easy Potato Curry Recipe | Weight-Loss Friendly Indian Potato Curry

potato curry recipe
30-Minute Recipe, Vegan and Weight-Loss Friendly
Indian potato curry recipe

Potato Curry… how hard can it be? 

 

As an Italian, I had to learn the hard way how to cook Indian food… trial and error (and again… and again)! 

 

I really do not know the number of times Jay had to eat absolutely vile food with a smile on his face, because I followed some overly-complicated recipe for absolutely no reason! After all of these years with him (since 2009!!) I now know Indian food is EASY to prepare… the hard work is done by the ingredients!

 

There are no fancy chopping techniques, odd cooking methods, or outrageous tricks… easy methods will allow you to enhance the flavor of your ingredients and patience will allow you to learn and find your balance, and this potato curry recipe achieves that! 

 

 

 ~~ Surprised to see potatoes in a weight-loss recipe? Don’t be! Potatoes are just one of the many healthy foods that, unfortunately, have a bad reputation: 10 Foods that are super-healthy and weight-loss friendly, but have a bad reputation

ingredients Indian potato curry recipe
The ingredients for this Indian potato curry recipe!

 

Let’s talk nutrition!

Although they are mainly known as a carbohydrate, potatoes have many health benefits, some of which may help with weight-loss. 

 

This tuber is a great source of fiber, which is known for keeping us full for longer as it takes longer to digest it; additionally, potatoes can also help with blood sugar levels and cholesterol and are full of antioxidants and vitamins. 

 

In order to enjoy this vegetable to the fullest it is important that the right cooking methods are chosen; boiled or roasted potatoes are a much better choice compared to French fries or loaded potato skins. 

 

 ~~If you want to know more about the health benefits of potatoes, I found this article by Web MD very useful and informative: Health Benefits of Potatoes

 

Indian potato curry recipe

Questions time!

How to cook potato curry?

How to make potato curry? How to make vegan curry? 

 

This recipe answers all of those questions and it is ready in 30 minutes! 

 

Start by warming up some oil in a sauce pan; once this is warm, add the mustard seeds and allow them to pop before adding the cumin seeds

 

About 30 seconds after, before they brown too much, add the chopped garlic and ginger and cook these for a further 30 seconds. 

 

Next, add the onions, potatoes, green chili and black pepper; mix these well and allow them to cook for a couple of minutes, until the edges of the potatoes soften. 

 

Once the onions are soft and the edges of potatoes are too, add the spices (turmeric, coriander powder and chili powder) and salt, mix and cook until the spices are ready and the oil separates from them, then add the curry leaves and cook for a further 30 seconds. 

 

To allow the potatoes to thoroughly cook, now add half a cup of water, mix the curry, put a lid on the pan and allow this to cook on a low to medium flame for about 10 minutes. 

 

At this stage the potatoes should be cooked (if they aren’t, cook until they are), so you can add some chopped cilantro (coriander) and adjust the salt level, before serving! 

sunflower oil or coconut oil
Warm up some sunflower oil or coconut oil
mustard seeds
Add the mustard seeds and allow to pop
cumin seeds
Next, add the cumin seeds and cook for up to 30 seconds
ginger and garlic
Sautee the ginger and garlic until they are cooked
potato onion chili and black pepper
Now cook the potatoes, onions, green chilies and black pepper
mix well until the potatoes start to soften
Mix well and allow the edges of the potatoes to soften
turmeric chili coriander and salt
Add the spices and allow them to cook
allow the spices to cook
Cooking the spices will take not more than a couple of minutes
curry leaves
Add the curry leaves and mix well
add a bit of water and allow to cook
Add water and allow the potatoes to cook thoroughly
fresh cilantro coriander and salt
Add fresh cilantro (coriander) and adjust the salt level
mix and serve potato curry
Mix and serve this delicious Indian Potato Curry!

A few notes: 

  • For a Southern Indian twist, you can substitute the sunflower oil with coconut oil instead, or you can still follow the recipe as it is and then give it a light pan fry with half a tablespoon of coconut oil before serving. 
  • This recipe can be prepared not only with potatoes! Try it with some cauliflower instead (or a mix) and it will be just as great! 
  • Serve this Indian potato curry with some wholegrain chapatis, parathas or theplas, and remember to add a little pickle and an onion salad on the side for a real winner! 
  • This curry is a great vegan wrap filler: simple fill the wrap with a portion of this and add some chopped onion and tomato and drizzle with a little lemon juice. 

 

 ~~ If you want to make your own breads for this curry try these Bhature or Lebanese Mountain Bread

how to cook potato curry

This dry potato curry recipe is vegan, uses the most common Indian spices and herbs (no last-minute shopping for that one key ingredient), and is prepared in one pot! Winner-winner I’d say! 

 

This recipe is also a shout out to all you out there, trying to cook a nice authentic Indian curry for the first time, but unavoidably put too much turmeric, too little garlic and spend way too much time. I FEEL YOU! I know what you are going through and know that it’ll get better! Your Dosas will be round, your chapattis won’t be rock hard and your beef fry will be tender!

 

Try this recipe out! It has saved me uncountable times when I was just starting out !

 

Potato curry recipe was first published on January 6th, 2021 and updated on August 25th, 2021.

Indian potato curry recipe

Easy Potato Curry Recipe

30-Minute Recipe, Vegan and Weight-Loss Friendly
5 from 7 votes
Prep Time 5 mins
Cook Time 25 mins
Total Time 30 mins
Course Main Course
Cuisine Indian
Servings 4 portions
Calories 184 kcal

Ingredients
 
 

  • 2 Tablespoon Sunflower Oil or Coconut Oil
  • 1/2 teaspoon Mustard seeds
  • 1/2 teaspoon Cumin Seeds
  • 1/2 inch Finely Chopped Ginger
  • 2 cloves Finely Chopped Garlic
  • 1 Green Chili slit on the side
  • 450 g Peeled and Chopped Potatoes
  • 150 g Sliced Red Onions
  • 1 teaspoon Crushed Black Pepper
  • 1/2 teaspoon Turmeric Powder
  • 1 Tablespoon Coriander Powder
  • 1 teaspoon Kashmiri Chili Powder
  • 20 Curry Leaves
  • Water as needed
  • 1 handful Chopped Cilantro coriander
  • Salt to Taste

Instructions
 

  • In a pan put the oil and warm it up (do not overheat it!) on a medium flame; once warm, reduce the flame to low and add the mustard seeds. After roughly 30 seconds, these will almost stop ‘exploding/popping', and you will be able to add the cumin seeds.
  • After 30 seconds (or sooner if you see your seeds are browning very quickly), add the ginger and garlic; mix well and cook for about 30 seconds or until the smell of rawness of the garlic has gone.
  • Bring the flame to medium and add the potatoes, onions, black pepper, green chilies, and salt; mix well and cook for 3-4 minutes.
  • At this point, when the onions are starting to soften on the edges, add the turmeric, coriander, salt, and chili powder; mix well and lower the flame. Keep on cooking this way until the spices are cooked, which is until when you can see the oil separating from them and the other ingredients, which should take about 2 minutes.
  • Mix the curry leaves, stir well for about 30 seconds, then add about 1/2 cup of water; bring to the boil and cover the pan with the lid.
  • After about 15 minutes, the potatoes will be cooked, the water will be evaporated and the curry will be ready.
  • Add the fresh cilantro/coriander, mix well, adjust the salt, and serve!

Notes

There are so many notes and modifications I want to add to this recipe, I could almost write a book only for this one!
Starting from the top, if you want to lower the calories, you can use half the quantity of oil and cook on a low flame most of the time, so that you have the time to coat everything properly, without burning the spices. If you choose this option, it may be better to use a smaller, but taller pan, so as to ‘keep the oil together’.
For a Southern Indian flair, you can use coconut oil instead of sunflower oil. As an alternative, you can also follow the recipe as it is, then, just before serving, warm up 1/2 tablespoon of coconut oil and lightly pan fry the curry in it. 
If you do not like chunks of ginger and garlic (or don’t have fresh ones at home) you can substitute them with ginger and garlic pastes. As all brands of pastes have different strengths in flavor, you may need to find your happy spot quantity-wise, but when I substitute at home I use one teaspoon of paste each and it works well.
For this recipe, I prefer to use crushed black pepper, rather than powdered black pepper, but if you do not have it, go for powdered and halve the portion, as the powder spreads much more and works out to taste stronger for some reason.
I like the flavor and color Kashmiri Chili Powder offers, but regular red chili powder can be used instead; Kashmiri Chili Powder is milder, but offers a fantastic color to the food, so if you are using a different chili powder, which is stronger in taste, but doesn’t color food as much, be mindful! Adjust Chili powder to taste in this recipe, so if your happy spot is 1/8 tsp of Kashmiri Chili Powder... then use that much!
Do not burn the curry leaves! I repeat: do not burn the curry leaves! I say this from experience... they do not taste good!
Depending on the size you chop the potatoes you may need a bit less or a bit more water, again… trial and error I am afraid! Start with half a cup on a low flame and check on the curry as it cooks. If you need to add a bit more, do so slowly; if you add too much, remove the lid and, once the spicy potatoes are nearly cooked, put the flame on high and keep on mixing - this will allow the water to evaporate quickly and get the curry to a more ‘dry’ format before overcooking the potatoes.
My Father-In-Law HATES fresh coriander… and I know there are many of you out there (secret club?)! I know it can be quite strong in flavor (which I love) so use it as you prefer; if your preference is no-coriander-in-my-life then do not add it, if you are more an all-you-can-eat-coriander kind of person, feel free to add more of it.
Why not serve it with thinly-chopped onions dressed with a drizzle of lemon juice, pickle, and chapati!

Nutrition

Calories: 184kcalCarbohydrates: 27gProtein: 3gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gSodium: 56mgPotassium: 597mgFiber: 5gSugar: 3gVitamin A: 417IUVitamin C: 127mgCalcium: 66mgIron: 2mg
Keyword potato curry, vegan curry recipes, vegan potato curry
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10 Responses

  1. This looks amazing and bursting with so much flavor! Looks incredibly delicious and definitely going to be loved by my family. Such a great dish idea too! Excited to give this a try tonight!5 stars

  2. Made this with purple sweet potatoes and it was delicious! Hearty yet meatless which is always a nice change of pace.5 stars

    1. Thank you, Gina! Yes, we do not need to eat meat every meal to enjoy it and I find Indian cuisine is particularly great for that!

  3. I love all the flavors in this curry. Indian food is one of my faves! This dish had such a beautiful blend of spices and an amazing aroma. I served it over basmati rice with a side of garlic naan. It was perfect!5 stars

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This opening statement, this blog… they have been a long time coming. 

 

While looking from afar, I am sure my life does not appear as anything else but ordinary (there were probably three moments that changed the course of my story), some choices I made I hope will encourage change for better health for others, as much as they have for me. 

 

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