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Health and wellbeing

Sweet Potato Curry

This is a mildly spiced and tasty dish – you can adapt the spice to suit your taste.

These recipes are designed for you to cook together as a family. The best bits for children to help with are shown in blue, and little hands can always help with measuring ingredients and washing up!

Ingredients

  • 1 tablespoon oil
  • 1 tablespoon cumin
  • 1 onion
  • 2 garlic cloves, finely chopped
  • 1 teaspoon chilli flakes (optional)
  • 2 teaspoons ginger powder
  • 2 medium sweet potatoes
  • 1 400g tin chickpeas
  • 1 400g tin chopped tomatoes
  • ½ 400g tin coconut milk (freeze the leftovers to add next time)
  • 300g or 1 ½ mugs of rice (any type) to serve

Method

  1. Peel the onion and garlic and finely slice.
  2. Peel the sweet potatoes and cut into small bite sized pieces.
  3. Heat the oil over a medium heat in a frying pan or wok, add the onions and fry for about 5 minutes or until soft.
  4. Add the cumin and cook for a further 3 minutes.
  5. Add the garlic, ginger, and chilli flakes. Cook on low heat for another 2 -3 minutes.
  6. Add the sweet potato and the chickpeas, stir well to ensure everything is coated in the spices and onions. Cook until the sweet potato starts to turn golden.
  7. Add the tomatoes and the coconut milk, stir to combine. Cover the pan with a lid if available and simmer until the sweet potatoes are soft when tested with a fork.
  8. Cook the rice according to the packet instructions, drain, and serve. Tip: if cooking rice for children reduce the quantity – leftover rice can bring a higher risk of food poisoning if not reheated within 1 day or reheated more than once.

Serves 4. Approximate cost per adult serving: 59p

Equipment

  • Sharp knife
  • Chopping board
  • Frying pan or wok
  • Spatula or wooden spoon

Modify Me

  • If you don’t have sweet potatoes, you can swap these for other root vegetables such as potatoes or carrots. Alternatively, you can add chunks of chicken at stage 3 if you prefer (make sure it is cooked through).
  • For more colour and nutrients, you could add in a couple large handfuls of fresh spinach at step 7, or frozen spinach works well too.
  • For babies under 1, mash up the potato, chickpeas and rice altogether.

Foodie Fact

Sweet potatoes count as 1 of your 5 a day and are high in beta-carotene which is what makes them orange. Once eaten this is changed into Vitamin A which is
important for the immune system and for being able to see in dim light!


Adapted from Mayor’s Fund for London Kitchen Social: Take & Make. Thanks to them for allowing us to share their recipe and video!

 

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