peas-and-potatoes-stew

Peas and Potatoes Stew

Total time: 25 minutes

Serves 5

5.5 grams of fibre per serving

This recipe may contain common and less common allergens, such as soy / dairy products / wheat / eggs / nuts / shellfish.

INGREDIENTS

1 tb - Vegetable oil

2 - Potatoes, diced

1 - Carrot, diced

½ cup - Water

1 - Red onion, sliced

4 cloves - Garlic, minced

1 cup - Dhania stems, chopped

1 - Tomato, diced

1 ½ tb - Tomato paste

½ tsp - Turmeric

1 ½ cups - Peas, cooked

½ tsp - Cumin

1 heaped tb - Curry powder

1 heaped tb - Onion powder

¼ tsp - Salt

¼ tsp - Black pepper

UTENSILS

Pot, Chopping board, Knife

INSTRUCTIONS

1. Heat the oil in a pot over medium heat. Add the onion, garlic, dhania, salt and pepper. Sauté for 2 minutes.

2. Add the tomatoes, tomato paste, turmeric, cumin, curry powder and onion powder. Cook until thicken.

3. Add the potatoes, carrots and water. Lower the heat and simmer for 15 minutes.

4. Add the cooked peas. Simmer for 2 minutes.

5. Garnish with the dhania. Serve with the carrot-courgette and soft chapatis.

NUTRITION INFORMATION (PER SERVING)

1 serving = about 161g

Energy (kcal)

96.2

Carbs (g)

9.0

Proteins (g)

4.1

Fats (g)

3.6

Fibre (g)

5.5