Spiced White Pea Curry (Vatana)
This aromatic Spiced White Pea Curry, known as 'Vatana' in India, features tender white peas simmered in a rich, flavorful gravy made with ginger, garlic, tomatoes, and a blend of warm spices. It's a hearty and satisfying vegan dish perfect for any meal.
For 4 servings
Soak the dried white peas overnight (at least 8 hours). Drain and rinse thoroughly. Cook the soaked peas in a pressure cooker with enough water to cover by 1 inch for 3-4 whistles, or in a pot on the stovetop for 45-60 minutes, until tender but still holding their shape. Drain and set aside.
Heat vegetable oil in a large pot or Dutch oven over medium heat. Add the chopped onion and sauté for 5-7 minutes until translucent and lightly golden. Add the ginger-garlic paste and slit green chilies, and cook for another 1-2 minutes until fragrant.
Reduce heat to low. Stir in the turmeric powder, coriander powder, cumin powder, and red chili powder. Cook for 30 seconds, stirring constantly, until the spices are fragrant. Be careful not to burn them.
Add the chopped tomatoes (or puree) and salt. Increase heat to medium-low and cook, stirring occasionally, for 8-10 minutes, or until the tomatoes have softened, broken down, and the oil begins to separate from the mixture.
Stir in the cooked white peas and 1.5 cups of water (or vegetable broth). Bring the mixture to a gentle simmer, then cover and cook for 10-15 minutes, allowing the flavors to meld and the curry to thicken slightly.
Stir in the garam masala. Taste and adjust salt and spice levels as needed. If the curry is too thick, add a splash more hot water; if too thin, simmer uncovered for a few more minutes.
Garnish generously with fresh chopped cilantro. Serve hot with cooked brown rice, naan, or roti.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Properly soaking the white peas is crucial for even cooking and digestibility. If you forget, you can quick-soak them by boiling for 5 minutes, then letting them sit in hot water for an hour.
- 2For a smoother gravy, you can blend a portion of the cooked onion-tomato masala before adding the peas, or mash some of the peas against the side of the pot during simmering.
- 3Adjust the amount of green chilies and red chili powder to control the spice level. For a milder curry, omit the green chilies and reduce the red chili powder.
- 4Don't rush the process of cooking the onions and tomatoes; allowing them to caramelize and break down fully forms the flavorful base of the curry.
Adapt it for your goals.
Vegetable Boost
Add diced potatoes, carrots, or spinach along with the peas for added nutrition and texture. Cook potatoes and carrots until tender before adding peas.
Smoky FlavorSmoky Flavor
For a smoky depth, add a pinch of smoked paprika along with the other dry spices, or finish with a charcoal smoke (dhungar) if you're adventurous.
Creamy FinishCreamy Finish
Stir in 1/4 cup of coconut milk or a tablespoon of cashew paste at the end for a richer, creamier texture and milder flavor.
Why this is on our healthy list.
Rich in Plant-Based Protein
White peas are an excellent source of plant-based protein, essential for muscle repair, growth, and overall body function, making this a satisfying vegan meal.
High in Dietary Fiber
Packed with dietary fiber, this curry aids in digestion, promotes gut health, helps regulate blood sugar levels, and contributes to a feeling of fullness.
Abundant in Micronutrients
The combination of peas, tomatoes, and spices provides a good source of vitamins (like Vitamin K, Folate), minerals (Iron, Magnesium), and antioxidants, supporting immune function and reducing inflammation.
Frequently asked questions
While fresh or dried peas are preferred for texture, you can use two 15-ounce cans of drained and rinsed white peas. Reduce the simmering time to 5-7 minutes, as they are already cooked.
