Healthy Potato & Pea Curry Recipe

Prep: 5 mins
Cook: 35 mins
Serves: 6

A filling vegetarian curry, with a creamy tomato and coconut gravy.


olive or canola oil spray

2 brown onions, thinly sliced

1/2 tbs curry powder

4 potatoes , cut into chunks

400 g can no-added-salt diced tomatoes

1/2 cup reduced-salt vegetable stock

270 mL reduced-fat coconut milk

500 g frozen cauliflower

2 cups frozen peas

3 cups cooked brown rice (from 1 cup uncooked rice), to serve


  1. Spray a large saucepan with oil and place on medium-low heat.
  2. Add onions and cook, uncovered, stirring occasionally, for 5 minutes, or until onions are soft golden brown.
  3. Add curry powder and cook, stirring for 1 minute.
  4. Add potatoes to the pan. Stir to coat in spice mix.
  5. Add tomatoes and stock.
  6. Cover and cook for 20 minutes.
  7. Add coconut milk and frozen cauliflower and simmer, uncovered, over medium heat for 10 minutes.
  8. Add peas and cook, uncovered, for a further 5 minutes, or until all vegetables are tender.
  9. Serve with cooked rice.


Substitute frozen cauliflower with ½ a head of fresh cauliflower. Add fresh cauliflower to the pan with potatoes in step 4.

Nutrition Information

per serving per 100g
Energy 1216 kJ 255 kJ
Protein 10.3 g 2.2 g
Fat, total 4.9 g 1 g
— saturated 3 g 0.6 g
Carbohydrate 45.9 g 9.6 g
— sugars 7.2 g 1.5 g
Sodium 162.1 mg 34 mg
Fibre 9.9 g 2.1 g

Recipe adapted from