Want curry in a hurry? This deliciously fruity recipe is a really quick and healthy pick-me-up. For a vegetarian main meal this week give this delicious meat free curry a go. With all the spice, flavour and colour of a curry recipe, just without the meat, this vegetable mango and tomato curry is a great choice that the whole family will love. Mangoes are a superfood thanks to their high vitamin C, A, K and B6 content, as well as containing fibre and potassium. Mangoes are said to help lower cholesterol, clearf the skin and improve eye health among a whole host of other brilliant health benefits. This curry dish also contains tomatoes, which are another great source of vitamins and minerals. When the sweet mangoes are paired with spices like turmeric, mustard seeds and chilli you get a wonderful mix of sweet and spicy flavours. This dish is a great one to try if you want a tasty new go-to veggie meal this week.
- 2tbsp sunflower oil
- 1tsp black mustard seeds
- Handful fresh or dried curry leaves
- 2tsp turmeric
- 5cm (2in) piece ginger, chopped
- 3 garlic cloves, chopped
- 1 large red onion, sliced
- 2-3 green chillies, halved lengthways
- 300g (10½ oz) tomatoes, cut into chunks
- 1 large, firm mango (skin on), cut into chunks
- 700ml (1¼ pt) natural yogurt
- Boiled rice, to serve
To make this superfood recipe, heat the oil in a large pan or wok. Fry the mustard seeds until they begin to pop, then add the curry leaves, turmeric, ginger, garlic, onion and chillies, and season well.
Once the onion starts to brown, add the tomatoes and mango. Cook for a further few mins or until the tomato starts to soften. Remove from the heat and stir in the yogurt.
Serve straight away with plain or basmati rice.
Try serving this fragrant fruity curry with brown basmati rice: it has a wonderful nutty flavour.