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Phukein, Chole/Chana Masala And Roti! (Green Onions And Potatoes Garbanzo Bean Curry And Indian Flat Bread)

Phukein, Chole/Chana Masala And Roti (Green Onions and Potatoes Garbanzo Bean Curry And Indian Flat Bread). A delicious, healthy and easy weeknight dinner. Vegan and Gluten Free Recipe. 

Prep Time
5 mins
Cook Time
5 mins
Total Time
30 mins
Servings: 2 servings
Calories: 191 kcal
Course: Main Course
Cuisine: Vegan , gluten-free

Ingredients

  • 2 medium organic potatoes chopped
  • 2 cups chopped green onions
  • 4 cloves garlic chopped
  • 1 green chili chopped or red chili flakes to taste
  • 1/2 teaspoon cumin seeds jeera
  • 1/2 teaspoon Turmeric
  • 1/2 teaspoon salt or to taste
  • 1 teaspoon organic canola oil

Instructions

    Cup of Yum
  1. In a medium deep pan, add the oil and heat on medium heat for a minute.
  2. Add in the cumin seeds and let them cook for a few seconds.
  3. Add in the garlic and chili and cook for a minute.
  4. Add in the potatoes and cook for 4-5 minutes, covered on low-medium heat.
  5. Add in the green onions, turmeric and a little salt and cook for 10-15 minutes on low heat, stirring occasionally until potatoes are well cooked.
  6. Serve hot topped with chopped cilantro leaves! Serve as part of meal with any lentil curry(Daal), or beans curry, or other soups/stews, Indian bread(Roti) and salad or any indian pickle.(my current favorite is the punjabi raw mango pickle)
  7. Another way to make this, is with Boiled potatoes. Add the boiled potatoes to the pan at Step 4.
  8. Mix well to coat. Add in the green onions as well along with the salt and turmeric and mix well. Cook on low heat for 6-8 minutes since the potatoes are already cooked. The green onions look fresher and retain their shape when cooked this way! Have a fun day!

Notes

  • Nutritional value is based on 1 serving

Nutrition Information

Calories 191kcal (10%) Carbohydrates 37g (12%) Protein 7g (14%) Fat 2g (3%) Sodium 114mg (5%) Potassium 1179mg (34%) Fiber 8g (32%) Sugar 3g (6%) Vitamin A 995IU (20%) Vitamin C 47.7mg (53%) Calcium 147mg (15%) Iron 9mg (50%)

Nutrition Facts

Serving: 2servings

Amount Per Serving

Calories 191

% Daily Value*

Calories 191kcal 10%
Carbohydrates 37g 12%
Protein 7g 14%
Fat 2g 3%
Sodium 114mg 5%
Potassium 1179mg 25%
Fiber 8g 32%
Sugar 3g 6%
Vitamin A 995IU 20%
Vitamin C 47.7mg 53%
Calcium 147mg 15%
Iron 9mg 50%

* Percent Daily Values are based on a 2,000 calorie diet.