Heart-Healthy Mango Curry
Brighten up your dinner table with this vibrant and *heart-healthy mango curry*, a dish that balances tropical sweetness with the warmth of aromatic spices. Made with ripe, juicy mangoes, light coconut milk, and a soul-soothing blend of turmeric, cumin, and coriander, this recipe is both delicious and nourishing. Prepared in just 40 minutes, it uses olive oil and low-sodium vegetable broth to keep it heart-conscious without compromising on flavor. A hint of lime adds a citrusy zing, while fresh cilantro brings a burst of freshness to every bite. Perfectly paired with steamed brown rice or quinoa, this vegan and gluten-free curry is an easy, wholesome meal option for busy weeknights. Taste the magic of feel-good eating with this naturally sweet and savory recipe!
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Recipe Information
Ingredients
- 2 medium, peeled and cubed Ripe mangoes
- 1 tablespoon Olive oil
- 1 medium, finely chopped Onion
- 3 cloves, minced Garlic
- 1 tablespoon, grated Ginger
- 1 teaspoon Turmeric
- 1 teaspoon Cumin seeds
- 1 teaspoon Coriander powder
- 0.5 teaspoon Chili powder
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 cup Light coconut milk
- 1 cup, low-sodium Vegetable broth
- 0.25 cup, chopped Fresh cilantro
- 1 juice Lime
Instructions
Heat olive oil in a large saucepan over medium heat.
Add the chopped onions and sauté until they become translucent, about 5 minutes.
Stir in the garlic, ginger, turmeric, cumin seeds, coriander powder, and chili powder. Cook for an additional 2 minutes until the spices are fragrant.
Add the cubed mangoes to the pan and stir to coat them with the spices.
Pour in the light coconut milk and vegetable broth. Stir well and bring the mixture to a gentle simmer.
Cover the saucepan and let the curry simmer on low heat for 15 minutes to allow the flavors to meld.
Remove the lid and season the curry with salt and black pepper. Adjust seasoning as needed.
Add the lime juice and fresh cilantro just before serving, stirring well.
Serve the mango curry over steamed brown rice or quinoa for a complete heart-healthy meal.
Nutrition Facts
Calories |
753 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.2 g | 39% | |
| Saturated Fat | 13.0 g | 65% | |
| Polyunsaturated Fat | 2.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1823 mg | 79% | |
| Total Carbohydrate | 124.2 g | 45% | |
| Dietary Fiber | 16.8 g | 60% | |
| Total Sugars | 83.8 g | ||
| Protein | 13.8 g | 28% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 227 mg | 17% | |
| Iron | 10.8 mg | 60% | |
| Potassium | 1904 mg | 41% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
