SWEET POTATO, CARROT AND WHITE BEAN KORMA

Sweet Potato, Carrot and White Bean Korma With Spinach

SWEET POTATO, CARROT AND WHITE BEAN KORMA

by | Apr 7, 2020

The calendar has turned to spring, but here in New England, we’re destined for many more cool days before we can safely leave the house without a coat. This bountiful, wholesome Sweet Potato, Carrot and White Bean Korma is everything you could ask for on one of these leftover cold spring days.

Sweet Potato, Carrot and White Bean Korma with Spinach in a Bowl
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5 from 1 vote

Sweet Potato, Carrot and White Bean Korma

Korma is a hearty Indian dish of meat or vegetables braised with yogurt or cream and spices. Here light coconut milk and tomato sauce are substituted for the cream/yogurt resulting in a healthy and delicious vegetable stew to warm your heart and soul. Great for leftovers!
Prep Time15 minutes
Cook Time35 minutes
Total Time50 minutes
Course: Main Course
Cuisine: Indian
Keyword: Low salt, No oil, Vegan, Vegetarian
Servings: 6 servings
Calories: 223kcal

Ingredients

  • 1 small onion diced
  • 4 cloves garlic minced
  • 1 teaspoon ginger peeled and minced
  • 2 sweet potatoes peeled and cubed
  • 2 carrots peeled and sliced
  • 4 ounces tomato sauce
  • 1 ½ tablespooons curry powder
  • 13 ½ ounces light coconut milk one small can
  • 2 cups spinach
  • 15 ounces cannellini beans one small can, drained and rinsed
  • ¼ cup cashews chopped, optional garnish
  • salt if desired

Instructions

  • Heat about 1/4 cup water in a large skillet over high heat. Reduce the heat to medium and add the onion. Cook, stirring frequently until onions are soft and translucent. Add water a little at a time as necessary to keep the onions from sticking. Stir in the garlic and ginger and continue cooking until they are fragrant, about 30 seconds. Add the sweet potatoes, carrots, tomato sauce and curry powder and continue cooking until the vegetables begin to soften.
  • Add the coconut milk, spinach and cannellini beans to the skillet, cover and simmer until the sweet potatoes and carrots are cooked through, about 20 minutes.
  • Garnish with chopped cashews, if desired.

Notes

For a heartier meal, serve over brown rice.

Nutrition

Calories: 223kcal | Carbohydrates: 35g | Protein: 7g | Fat: 7g | Saturated Fat: 5g | Sodium: 370mg | Potassium: 498mg | Fiber: 7g | Sugar: 6g | Vitamin A: 15104IU | Vitamin C: 9mg | Calcium: 92mg | Iron: 3mg

This recipe was adapted from the Kale, White Bean and Sweet Potato Korma at InMyBowl.com. Here I added carrots to the sweet potatoes and substituted spinach for the kale, but you could use any vegetables of your choice for a satisfying meal. Rich in beta-carotene and high in vitamins, minerals and antioxidants, this hearty stew will delight your eyes as well as your taste buds.

You’ll need the following ingredients for this Sweet Potato, Carrot and White Bean Korma…

  • 1 small onion
  • garlic
  • ginger
  • 2 medium sweet potatoes
  • 2 large carrots
  • 4 ounces tomato sauce
  • curry powder
  • 1 small can light coconut milk
  • 2 cups spinach
  • 1 small can cannellini beans
  • chopped cashews(for garnish)
Ingredients For Sweet Potato, Carrot and White Bean Korma With Spinach
Sweet Potato, Carrot and White Bean Korma with Spinach in a Pot

The recipe makes about 6 servings. I usually double it as it is great for leftovers and freezing in single portions for later enjoyment on a busy night with no time for cooking. It comes together quickly in about 15 minutes of prep time, 15 minutes of active cook time and 20 minutes on the cooktop.

Sweet Potato, Carrot and White Bean Korma is great on its own but for a heartier meal, serve it over brown rice or another grain of your choice. I like to top it with a dollop of cashew cream and a tablespoon of chopped cashews. Enjoy…..at least until the asparagus starts shooting up in a few weeks.

Things You Might Like To Know About This Recipe…

Water Sauteing

My preference is to avoid the calories in oils whenever possible. Although some oils are healthier than others, one tablespoon contains about 120 calories. Sauteing with water or broth instead of oil is a great way to save those calories, and in the context of this recipe, the flavor will not be affected.

Heat your pan on high and add about ¼ cup of water. Reduce the heat to medium and add the ingredient(s) to saute. Stir constantly until they reach the doneness that your recipe requires. For example, if you are sauteing onions, you will most often want them to be soft and translucent before adding other ingredients. Continue adding a small amount of water as needed to keep the ingredient(s) from sticking to the pan.

Peeling and Grating Ginger

My favorite way to peel ginger is to use the side of a teaspoon to scrape the skin from the root. Use the rounded tip to get into difficult places. Many chefs don’t peel ginger especially if the skin is not particularly tough so don’t worry about leaving a little bit of skin in those difficult spots.

My preference is to grate the ginger with a box grater and then mince it finely with my chef knife. You can also use a microplane for this task and omit the second step of chopping with the chef knife. Many people prefer this method. The reason it’s not my top choice is that I find that the ginger is pulverized almost to a liquid with the microplane.

To freeze ginger, wrap it tightly in plastic wrap. It won’t be crisp, but will be fine for most recipes. Another option for freezing is to mince the ginger, measure it out by teaspoons/tablespoons onto a sheet pan, place the sheet pan in the freezer until each mound of ginger is frozen and then place the mounds in a freezer safe container. You can then retrieve the frozen ginger ready to go when you need it next.

Cannellini Beans

You can buy organic and low salt alternatives to many brands of canned cannellini beans. The cans are convenient, but when you cook the beans from scratch you save money, you know exactly what’s in the finished product, and you can control the consistency of the finished beans to your liking. Cannellini beans are not as readily available dried as are other white beans. If you aren’t able to find them, you can easily substitute another white bean such as great northern or navy. You’ll find a recipe for cooking dried beans from scratch here.

Sweet Potato, Carrot and White Bean Korma with Spinach in a Bowl

You may also like this recipe for West African Peanut Stew.

West African Peanut Stew In Blue Bowl

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