Soy-Free Mango Curry
Indulge in a vibrant and creamy 'Soy-Free Mango Curry,' a tropical twist on classic curry that's perfect for those seeking allergy-friendly options. This recipe combines juicy ripe mangoes, velvety coconut milk, and a medley of warm spices like turmeric, curry powder, and cumin to create a harmonious explosion of sweet, savory, and aromatic flavors. Bright red bell peppers and tender green peas add texture and color, while fresh ginger and lime juice lend a refreshing zing. This soy-free, dairy-free delight is quick to prepare in under an hour, making it an ideal weeknight meal. Serve it over fluffy rice or pair it with your favorite flatbread to enjoy a wholesome, nourishing dish that’s sure to become a family favorite. Don’t forget the fresh cilantro garnish for an herby finish!
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Recipe Information
Ingredients
- 2 medium ripe mangoes
- 1 can (400 ml) coconut milk
- 2 tablespoons vegetable oil
- 1 large, finely chopped onion
- 4 minced garlic cloves
- 1 tablespoon, minced fresh ginger
- 2 tablespoons curry powder
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon turmeric powder
- 1 medium, diced red bell pepper
- 1 cup, fresh or frozen green peas
- 1 tablespoon lime juice
- 0.5 teaspoon salt
- 0.25 cup, chopped fresh cilantro
- 0.5 cup water
Instructions
Peel and dice the mangoes, ensuring you remove the pit. Set aside.
Heat the vegetable oil in a large pan over medium heat.
Add the chopped onion and sauté until it becomes translucent, about 5 minutes.
Stir in the minced garlic and ginger, cooking for an additional 2 minutes until fragrant.
Add the curry powder, ground cumin, ground coriander, and turmeric to the pan. Stir well to coat the onions and let the spices cook for about 1 minute.
Pour in the coconut milk and water, stirring to combine with the spice mixture.
Add the diced red bell pepper and green peas to the pan. Stir well.
Bring the mixture to a gentle simmer and let it cook for about 10 minutes, until the vegetables are tender.
Add the diced mangoes into the curry and cook for another 5 minutes. The mangoes should soften slightly without losing their shape.
Stir in the lime juice and season with salt to taste. Adjust the seasoning if necessary.
Remove from heat and garnish with fresh cilantro.
Serve hot over rice or with your favorite flatbread.
Nutrition Facts
Calories |
966 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.2 g | 40% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 17.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5362 mg | 233% | |
| Total Carbohydrate | 171.2 g | 62% | |
| Dietary Fiber | 24.0 g | 86% | |
| Total Sugars | 120.4 g | ||
| Protein | 18.1 g | 36% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 242 mg | 19% | |
| Iron | 16.1 mg | 89% | |
| Potassium | 2408 mg | 51% | |
*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.
