Low Fat Mango Curry
Brighten up your dinner menu with this irresistibly creamy yet light **Low Fat Mango Curry**, a tropical twist on traditional Indian cuisine. This recipe combines the natural sweetness of ripe mangoes with the warm, earthy flavors of cumin, coriander, and turmeric, all brought together in a luscious low-fat yogurt base. It's a quick and healthy dish, taking just 40 minutes from start to finish, and is perfect for those seeking a guilt-free indulgence. The use of minimal oil and fresh ingredients makes it a wholesome choice without compromising on taste. Garnished with fragrant cilantro, this mango curry is best served with steamed rice or flatbreads for a satisfying and nutritious meal that will transport your taste buds straight to the tropics. Perfect for vegetarian and low-fat diet plans, this recipe is a must-try for anyone who loves a balance of sweet, savory, and spice!
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Recipe Information
Ingredients
- 2 large Mangoes (ripe)
- 1 cup Low-fat plain yogurt
- 1 medium Onion
- 3 Garlic cloves
- 1 inch piece Ginger root
- 1 teaspoon Cumin seeds
- 1 teaspoon Coriander powder
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 0.5 teaspoon Garam masala
- 1 teaspoon Salt
- 1 cup Water
- 2 tablespoons Cilantro leaves
- 2 seconds Spray cooking oil
Instructions
Peel and dice the mangoes, removing the pits, and set them aside.
Finely chop the onion, garlic, and ginger.
In a large non-stick pan, spray cooking oil for about 2 seconds to coat the pan and heat over medium heat.
Add cumin seeds to the pan and fry them until they start to crackle.
Add the chopped onions, garlic, and ginger to the pan and sauté until the onions turn golden brown.
Mix in the coriander powder, turmeric powder, red chili powder, and salt, and stir well.
Add the diced mangoes to the pan and gently combine with the spice mixture.
Lower the heat and add the low-fat plain yogurt, stirring continuously to prevent curdling.
Pour in the water and let the curry simmer on low heat for about 10-15 minutes, allowing the flavors to meld.
Sprinkle the garam masala over the curry and mix well.
Garnish with fresh cilantro leaves before serving.
Serve hot with steamed rice or your choice of bread.
Nutrition Facts
Calories |
515 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.8 g | 10% | |
| Saturated Fat | 3.1 g | 16% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 14 mg | 5% | |
| Sodium | 2633 mg | 114% | |
| Total Carbohydrate | 101.7 g | 37% | |
| Dietary Fiber | 11.9 g | 42% | |
| Total Sugars | 80.2 g | ||
| Protein | 20.5 g | 41% | |
| Vitamin D | 3.1 mcg | 16% | |
| Calcium | 624 mg | 48% | |
| Iron | 5.8 mg | 32% | |
| Potassium | 1879 mg | 40% | |
*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.
