We use oil in curries to temper the spices. When we stir-fry we consume all of the oil used. Over time this can get accumulated. I am trying this recipe to lessen the amount of oil we consume. Coconut milk is used. It consists mostly of oil. It is difficult to make a curry totally oil free.
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| Easy oil free spicy potato curry |
Recipe summary
For
Easy oil free spicy potato curry
Preparation time:15 minutes
Cooking time: 30 minutes
Serves: 4
Serves: 4
1. In a large pan add 500 grams potatoes cut into bite size pieces,
100 grams onion, chopped coarsely, 1 gram curry leaves,
chopped, 9 grams garlic (3 cloves) sliced, 15 grams green chili. Sliced into small pieces, 10 grams ginger, grated, 30 grams pandan leaf pieces.
2. Add all the spices;12.5 grams roasted chickpea powder, 1.05 gram cumin powder (1/2 teaspoon),1.5 gram fennel seeds (1/2 teaspoon), 1 gram garam masala powder (1/4 teaspoon), 2 gram pepper powder (1/2 teaspoon),2 grams briyani powder, 0.5 gram cloves (5 pieces), 2 grams star anise seed (1 piece), 2 grams cinnamon (1 piece) except curry powder.
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| Potatoes,onion,chili,garlic,ginger, pandan leaf and curry leaves |
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| Spice and spice powders |
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| Easy oil free spicy potato curry |
2. Add 500 ml water 2.5 grams salt (1/2 teaspoon) and 6.3 gram curry powder (1 tablespoon).
3.Bring to the boil. Lower the heat to medium. Cover the pan and simmer for 25 minutes.
4. Add 113 grams coconut milk (1/2 cup). Simmer uncovered for 3 minutes.
Easy oil free spicy potato curry is ready.
Easy oil free spicy potato curry is ready.
Preparation time:15 minutes
Cooking time: 30 minutes
Serves: 4
Serves: 4
Ingredients
main
500 grams potatoes cut into bite size pieces
Others
main
500 grams potatoes cut into bite size pieces
Others
100 grams onion, chopped coarsely
1 gram curry leaves, chopped
9 grams garlic (3 cloves), sliced
15 grams green chili. Sliced into small pieces
10 grams ginger, grated
30 grams pandan leaf pieces
Spices
12.5 grams roasted chickpea powder
1.05 gram cumin powder (1/2 teaspoon)
1.5 gram fennel seeds (1/2 teaspoon)
1 gram garam masala powder (1/4 teaspoon)
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| Spice and spice powders |
2 grams briyani powder ( 1 / 2 teaspoon)
6.3 gram curry powder (1 tablespoon)
0.5 gram cloves (5 pieces)
2 grams star anise seed (1 piece)
2 grams cinnamon (1 piece)
Others
113 grams coconut milk (1/2 cup)
500 ml water
2.5 grams salt (1/2 teaspoon)
Preparation
Wash and cut the potatoes. I cut with the skin on as I used machine washed potatoes. I used red and white potatoes.
Wash and cut the potatoes. I cut with the skin on as I used machine washed potatoes. I used red and white potatoes.
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| Potatoes |
Cut all the other ingredients
Method
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| Potatoes,onion,chili,garlic,ginger,pandan leaf and curry leaves |
In a large pan add potatoes, onion, curry leaves, garlic, green chili, ginger and pandan leaves. Add all the spices except curry powder.
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| All ingredients have been added in the pot |
Bring to the boil. Lower the heat to medium. Cover the pan and simmer for 25 minutes.
The curry is ready. There is a lot of gravy. You can reduce the amount of curry powder if you want the curry to be mild.
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| Easy oil free spicy potato curry |
Nutrition content is computed by adding nutrition values of individual ingredients according to the USDA nutrition database. Water shown here is what is found in the ingredients and not the water added while cooking. This is only an approximation. For further information please read my post “Nutrition information for my recipes.”
Click the button below to view the nutrition data. Click again to close it.
| Easy oil free potato curry | ||
| Nutrient |
Value
|
Unit
|
| Water |
515.8
|
g
|
Energy
|
558.4
|
kcal
|
Protein
|
17.2
|
g
|
Total lipid (fat)
|
3.5
|
g
|
Carbohydrate, by difference
|
121.6
|
g
|
Fiber, total dietary
|
20.8
|
g
|
Sugars, total
|
10.8
|
g
|
Calcium, Ca
|
234.9
|
mg
|
Iron, Fe
|
9.3
|
mg
|
Magnesium, Mg
|
201.0
|
mg
|
Phosphorus, P
|
430.6
|
mg
|
Potassium, K
|
2,725.6
|
mg
|
Sodium, Na
|
56.2
|
mg
|
Zinc, Zn
|
2.9
|
mg
|
Vitamin C, total ascorbic acid
|
147.7
|
mg
|
Thiamin
|
0.6
|
mg
|
Riboflavin
|
0.3
|
mg
|
Niacin
|
6.4
|
mg
|
Vitamin B-6
|
1.9
|
mg
|
Folate, DFE
|
169.1
|
µg
|
Vitamin B-12
|
0.0
|
µg
|
Vitamin A, RAE
|
14.4
|
µg
|
Vitamin A, IU
|
301.9
|
IU
|
Vitamin E (alpha-tocopherol)
|
1.9
|
mg
|
Vitamin D (D2 + D3)
|
0.0
|
µg
|
Vitamin D
|
0.0
|
IU
|
Vitamin K (phylloquinone)
|
24.9
|
µg
|
Fatty acids, total saturated
|
0.6
|
g
|
Fatty acids, total monounsaturated
|
1.0
|
g
|
Fatty acids, total polyunsaturated
|
1.0
|
g
|
Cholesterol
|
0.0
|
mg
|
Caffeine
|
0.0
|
mg
|
Fatty acids, total trans
|
0.0
|
g
|
Ash
|
7.4
|
g
|
Copper, Cu
|
0.9
|
mg
|
Manganese, Mn
|
3.6
|
mg
|
Selenium, if
|
6.1
|
µg
|
Folate, total
|
169.1
|
µg
|
Folic acid
|
0.9
|
µg
|
Folate, food
|
169.1
|
µg
|
Retinol
|
0.0
|
µg
|
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