Turkey keema with peas
20 min · 52 g protein · 351 cals / serving
Keema matar, the spiced mince and peas every Indian home cook knows, made with lean turkey in about 20 minutes. Ginger, green chilli and garam masala do the work, a little tomato pulls it together, and a spoon of cold yoghurt and lots of coriander finish each bowl.
Ingredients
- 2 tsp canola oil
- 1 medium onion, finely chopped
- 5 cloves garlic, grated
- 1 tbsp ginger, grated
- 1–2 green chili pepper, finely chopped
- 1 1/2 lb ground turkey breast (99% lean), extra-lean (99%)
- 2 tsp garam masala
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1/2 tsp turmeric
- 1/2 tsp red pepper flakes, or Kashmiri chilli powder
- 3/4 tsp salt
- 2 tbsp tomato paste
- 3/4 cup diced tomatoes, half a can
- 1 1/2 cups cooked frozen green peas
- 1 tbsp lemon juice
To serve
- 1/4 cup fresh cilantro, chopped
- 1 1/4 cups nonfat Greek yogurt
Steps
- Heat the oil in a large skillet over medium-high heat. Add the onion and cook 4 minutes, until soft and starting to brown at the edges, then stir in the garlic, ginger and green chilli for 1 minute.
- Add the turkey and cook, breaking it into small crumbs, 4–5 minutes, until no pink remains. Stir in the garam masala, cumin, coriander, turmeric, chilli and salt for 30 seconds.
- Add the tomato paste and the diced tomatoes and simmer 3 minutes, stirring, until thick and the mince looks glossy.
- Stir in the peas and cook 2 minutes until hot. Finish with the lemon juice, taste for salt and heat, and serve topped with coriander and a spoon of yoghurt.
Good to know
Can I use lamb, the traditional choice?
Yes, and it is richer: about 52 instead of 82 with ground lamb. Drain off some of the fat after browning.
What else can it go with?
Warm rotis or rice are the usual partners. To keep it light, scoop it into lettuce leaves or eat it straight from the bowl with cucumber on the side.
Alternative
Per
- Calories
- 101
- Protein
- (61%)
- 15 g
- Fat
- (18%)
- 2 g
- Carbohydrates
- (21%)
- 6 g
- of which sugar
- 3 g
- Fiber
- 1 g
- Sodium
- 200 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1404 kcal goes into the pot and 1656 g of ingredients comes out as about 1395 g of food: 101 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.