Caribbean · lunch, dinner
Trinidad Curry Channa and Aloo
Video by Trini Cooking with Natasha on YouTube · Open on YouTube
- Vegan
- Gluten-free ingredients
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
A vegan curry made from chickpeas and potato: each serve gives about 17 g plant protein and 16 g fibre, with no added sugar.
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Ingredients 17
Method
Tap a time to watch that step in the video.
- Soak the channa overnight, then drain and rinse. Heat the oil in a heavy pot over medium heat and toast the fenugreek and cumin seeds on low until light brown (don't burn them), then add the curry leaves. 0:16
- Add the onion, pimento peppers and scotch bonnet and cook until the edges start to brown. Only then stir in the garlic for about a minute so it doesn't turn bitter. 0:49
- Add both curry powders and the turmeric and toast on low for 1–2 minutes until grainy. Pour in ½ cup water, turn the heat to medium and cook it down with 1 tbsp of the green seasoning until it becomes a thick paste and the oil separates. 1:28
- Add the channa, the rest of the green seasoning and the salt. Cover with about 6 cups water, bring to a simmer, then cover and cook low and slow until the chickpeas are tender. If they stay hard, stir in the baking powder. 3:08
- Once the channa is soft, add the potatoes, cover and cook until tender. Mash some chickpeas and potato against the side of the pot so the runny sauce turns thick and creamy. 4:49
- Stir in the roasted ground geera and serve. 5:40
Tip. Serves about 6 (our estimate). Time excludes the overnight soak. Serve with roti or rice. Short on time? Use about 4 × 400 g cans of chickpeas, drained, and simmer only until the potato is cooked.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 56%
- Protein 20%
- Fat 24%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 63% of the 48 g of net carbs come from the dried channa. To cut carbs, try a smaller portion with extra leafy or other non-starchy vegetables.
Vitamins & minerals % of a day, one serve · tap for more
Folate High75%
298 µg a serve, mostly from dried channa (88%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Iron High36%
6.5 mg a serve, mostly from dried channa (68%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin B6 High33%
0.6 mg a serve, mostly from potatoes (46%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Omega-3 High31%
0.5 g a serve, mostly from oil (81%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Magnesium High26%
111 mg a serve, mostly from dried channa (66%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc High26%
2.9 mg a serve, mostly from dried channa (79%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin K High26%
31 µg a serve, mostly from green seasoning (50%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Potassium High21%
1010 mg a serve, mostly from potatoes (45%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin C Source18%
17 mg a serve, mostly from potatoes (49%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin E Source16%
2.5 mg a serve, mostly from mild curry powder (36%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Selenium Source13%
7.1 µg a serve, mostly from dried channa (80%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Show the other 4
Calcium9%
121 mg a serve, mostly from dried channa (62%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin A2%
22 µg a serve, mostly from green seasoning (78%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Trini Cooking with Natasha; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.