Lentil, Pea and Sweet Potato Curry

2 tbsp avocado oil

2 onions, finely chopped

2 cloves garlic, minced (crushed)

2 carrots, finely chopped or grated

2 tsp grated fresh ginger

2 tsp ground coriander

1 tsp ground cumin

1 tsp ground turmeric

½ tsp ground cinnamon

½ tsp chili powder

1 large sweet potato, peeled and cut into bite-size cubes

½ cup red lentils

5 tomatoes, chopped

1 cup reduced fat coconut milk

1 cup vegetable or chicken stock

1 tsp garam masala

1 pinch of salt

1 tsp honey or brown sugar

1 cup basmati rice

1 cup green peas

2 tbsp chopped fresh coriander

1 tbsp lemon juice

Tomato and onion salsa

2 tomatoes chopped

1/2 onion finely chopped

Combine the tomato and onion and season, mix and enjoy served with your curry.

  1. Heat the oil in a large saucepan over a medium heat and cook the onions for 10 minutes, stirring occasionally.
  2. Add the garlic, carrot, ginger, ground coriander, cumin, turmeric and chili and cook, stirring, for 1 minute. Add the potato and lentils and stir to coat with the spice mixture.
  3. Add the tomatoes, coconut milk, stock, garam masala, salt and sugar, bring to the boil and cover with a lid.
  4. Reduce the heat to medium and simmer, covered, for 20 minutes, stirring occasionally.
  5. While the curry simmers, cook the rice.
  6. Add the peas to the curry and simmer, uncovered, for 5 minutes.
  7. Remove from the heat and stir in the coriander and lemon juice.
  8. Serve on a bed of rice with a dollop of plain yoghurt and with a tomato and onion salsa.


  • Replace the coriander with fresh mint. Serve with naan bread instead of rice.
  • For more nutrients add in a cup of frozen veg.

Courtesy of Taryn Littleton for the Association for Dietetics in South Africa

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