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Ah, mango curry. How times change.
Growing up in sunny England, I ate a lot of curry. Loads in fact. Just about as many lamb Vindaloos, chicken Tikka Masalas or beef Rogan Josh as I could get my hands on. Occasionally I’d have a Thai green curry to really push the boat out.
I was vaguely aware of the existence of vegetables, and indeed sometimes they were probably in the curries – not that I noticed them.
After making the happy decision to stop eating meat, I thought that would be the end of my love for curries (as this vegan chickpea curry goes into) – how could a curry possibly be anything better than ‘passable’ without meat?
Fast forward a few years and you’ll see me with a satisfied grin on my face after finding out that, after all, meat was the least important ingredient in a good curry. What a mind-blower.
Over the years we’ve made and tested hundreds of curries, constantly researching and refining them. We’ve made vegetable-based curries (like this aubergine/eggplant curry and this Pakistani roasted cauliflower curry ) – but now it’s time to let the fruits shine through.
Curry made easy
One other thing that we love about curry – they can be made sooooooo easily! We want taste, we want nutrition and we want speeeeed! And we got it.
We tend to use curry pastes as they help to make things quicker, though curry powder is also a good alternative.
The mango is the real highlight here, and we blend it (or mash it up real good) to make a kind of puree which we add directly to the sauce.
It’s super-quick and makes sure the tropical mango taste permeates through the entire curry.
A final note on this mango curry recipe – it’s very easy to make vegan. The main sauce liquid is coconut milk – we add creme fraiche to thicken things up.
However you can also use a regular Greek yogurt, thick creme, basic sour cream or, indeed vegan versions of these creams. They’re becoming more and more readily available and work in the dish in much the same way.
Choose your mango carefully
One last thing – make sure you grab a good mango ! When selecting a mango, make sure it is just a little soft to the touch. A round shape is generally better than a longer shape, too.
If you can’t find a good mango, or they’re not generally available in your area or at a certain time of year, then frozen mango is a great and practical alternative. Just make sure you let it defrost for a couple of hours, first!
Ingredients
- 1 cup basmati rice
- 9 oz firm tofu (9 oz = 250 g)
- 1 tsp olive oil
- 1 onion
- 1 tsp ground coriander
- 1 tsp turmeric
- 2 tsp curry paste (use a mild-medium one like tikka masala)
- 1 tbsp tomato paste
- ½ cup low fat Greek yogurt
- ⅔ can low fat coconut milk (1 can=15 oz=435g)
- 1 mango (fresh or frozen. If frozen, 150g defrosted before blending)
- 3 cups spinach
Optional
- 5 sprigs cilantro/coriander, fresh
Instructions
- Cook rice or accompaniments according to package instructions. 1 cup basmati rice
- Get the tofu chopped and frying in some olive oil on medium heat. Dice the onion and add after 5 minutes. 9 oz firm tofu, 1 tsp olive oil, 1 onion
- Add the curry paste, turmeric and ground coriander . Give it a good stir. 1 tsp turmeric, 2 tsp curry paste, 1 tsp ground coriander
- Fry for a couple of minutes then add the tomato paste and give it another good stir, making sure it’s all mixed in. 1 tbsp tomato paste
- Next, add the coconut milk and let it simmer for another five minutes. ⅔ can low fat coconut milk
- While that’s happening cut the flesh out of the mango and give it a quick blitz in a food processor or by using a hand blender. If you don’t have either then give it a good mash with a fork. We want a nice puree. 1 mango
- Add the pureed mango to the curry and stir it in.
- Stir in the low fat Greek yogurt and let it simmer for another five minutes until it thickens. This step makes the curry flavour softer and less harsh. ½ cup low fat Greek yogurt
- Add the spinach and let it wilt in 3 cups spinach
- Finally, mix in the optional cilantro . 5 sprigs cilantro/coriander, fresh
- That’s it, the curry is ready! Serve with rice 1 cup basmati rice
NOTES
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Nutrition
Mango Curry
Ingredients
- 1 cup ( 185 g ) basmati rice
- 9 oz ( 250 g ) firm tofu (9 oz = 250 g)
- 1 tsp olive oil
- 1 onion
- 1 tsp ground coriander
- 1 tsp turmeric
- 2 tsp curry paste (use a mild-medium one like tikka masala)
- 1 tbsp tomato paste
- ½ cup ( 110 g ) low fat Greek yogurt
- ⅔ can ( 290 g ) low fat coconut milk (1 can=15 oz=435g)
- 1 mango (fresh or frozen. If frozen, 150g defrosted before blending)
- 3 cups ( 90 g ) spinach
Optional
- 5 sprigs cilantro/coriander, fresh
Instructions
- Cook rice or accompaniments according to package instructions.
- Get the tofu chopped and frying in some olive oil on medium heat. Dice the onion and add after 5 minutes.
- Add the curry paste, turmeric and ground coriander . Give it a good stir.
- Fry for a couple of minutes then add the tomato paste and give it another good stir, making sure it’s all mixed in.
- Next, add the coconut milk and let it simmer for another five minutes.
- While that’s happening cut the flesh out of the mango and give it a quick blitz in a food processor or by using a hand blender. If you don’t have either then give it a good mash with a fork. We want a nice puree.
- Add the pureed mango to the curry and stir it in.
- Stir in the low fat Greek yogurt and let it simmer for another five minutes until it thickens. This step makes the curry flavour softer and less harsh.
- Add the spinach and let it wilt in
- Finally, mix in the optional cilantro .
- That’s it, the curry is ready! Serve with rice
