Ingredients with Measurements:
- 1 tablespoon coconut oil
- 1 onion, chopped
- 3 garlic cloves, minced
- 1 tablespoon ginger, grated
- 1 tablespoon curry powder
- 1 teaspoon cumin
- 1 teaspoon coriander
- 1/2 teaspoon turmeric
- 1/4 teaspoon cinnamon
- 1/4 teaspoon cayenne pepper
- 1 can (14 oz) coconut milk
- 1 can (14 oz) diced tomatoes
- 1 cup vegetable broth
- 1 sweet potato, peeled and cubed
- 1 red bell pepper, chopped
- 1 mango, peeled and cubed
- 1 can (14 oz) chickpeas, drained and rinsed
- Salt and pepper to taste
- Fresh cilantro, chopped for garnish
Special equipment needed:
- Large pot or Dutch oven
- Wooden spoon
- Cutting board
- Chef's knife
Step-by-step instructions:
1. Heat coconut oil in a large pot or Dutch oven over medium heat.
2. Add onion, garlic, and ginger. Cook for 5 minutes or until onions are translucent.
3. Add curry powder, cumin, coriander, turmeric, cinnamon, and cayenne pepper. Cook for 1 minute or until fragrant.
4. Add coconut milk, diced tomatoes, and vegetable broth. Stir to combine.
5. Add sweet potato and red bell pepper. Bring to a boil, then reduce heat to low and simmer for 20 minutes or until sweet potato is tender.
6. Add mango and chickpeas. Cook for 5 minutes or until heated through.
7. Season with salt and pepper to taste.
8. Serve hot, garnished with fresh cilantro.
Time:
Preparation time: 15 minutes
Cooking time: 30 minutes
Temperature:
Medium heat for sautéing, boiling, and simmering.
Serving size:
This recipe serves 4-6 people.
Nutritional information:
Calories: 320
Total fat: 15g
Saturated fat: 11g
Cholesterol: 0mg
Sodium: 560mg
Total carbohydrates: 42g
Dietary fiber: 10g
Sugar: 14g
Protein: 8g
Substitutions for ingredients:
- Coconut oil can be substituted with vegetable oil or ghee.
- Sweet potato can be substituted with butternut squash or pumpkin.
- Red bell pepper can be substituted with green bell pepper or jalapeño pepper.
- Mango can be substituted with pineapple or papaya.
- Chickpeas can be substituted with lentils or kidney beans.
Variations:
- Add cooked chicken or shrimp for a non-vegetarian version.
- Use different vegetables such as zucchini, eggplant, or cauliflower.
- Add more spices for a spicier version.
- Use different types of beans such as black beans or navy beans.
Tips and tricks:
- Use ripe mango for a sweeter flavor.
- Toast the spices before adding them to the pot for a deeper flavor.
- Add more or less vegetable broth depending on how thick you want the curry to be.
- Serve with rice or naan bread.
Storage instructions:
Store leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat in a pot over medium heat until heated through.
Presentation ideas:
Serve in a bowl with rice or naan bread. Garnish with fresh cilantro.
Garnishes:
Fresh cilantro, chopped
Pairings:
- Serve with rice or naan bread.
- Pair with a light white wine such as Sauvignon Blanc or Pinot Grigio.
Suggested side dishes:
- Cucumber salad
- Roasted vegetables
- Steamed broccoli
Troubleshooting advice:
- If the curry is too thick, add more vegetable broth.
- If the curry is too thin, let it simmer for a few more minutes to thicken.
Food safety advice:
- Make sure to cook the sweet potato until it is tender.
- Store leftovers in the refrigerator within 2 hours of cooking.
Food history:
Curry is a popular dish in many African countries, especially in East Africa where it is often made with coconut milk and spices.
Flavor profiles:
This African Mango Coconut Curry has a sweet and spicy flavor with a creamy coconut base.
Serving suggestions:
Serve hot with rice or naan bread for a complete meal.
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