Mango Curry
Servings: 3 people
Calories: 488kcal
Print Recipe
Add to Collection
Ingredients
- 1 cup (185 g) basmati rice
- 9 oz (250 g) firm tofu (9 oz = 250 g)
- 1 tsp olive oil
- 1 onion
- 1 tsp ground coriander
- 1 tsp turmeric
- 2 tsp curry paste (use a mild-medium one like tikka masala)
- 1 tbsp tomato paste
- ½ cup (110 g) low fat Greek yogurt
- ⅔ can (290 g) low fat coconut milk (1 can=15 oz=435g)
- 1 mango (fresh or frozen. If frozen, 150g defrosted before blending)
- 3 cups (90 g) spinach
Optional
- 5 sprigs cilantro/coriander, fresh
Instructions
- Cook rice or accompaniments according to package instructions.
- Get the tofu chopped and frying in some olive oil on medium heat. Dice the onion and add after 5 minutes.
- Add the curry paste, turmeric and ground coriander. Give it a good stir.
- Fry for a couple of minutes then add the tomato paste and give it another good stir, making sure it’s all mixed in.
- Next, add the coconut milk and let it simmer for another five minutes.
- While that’s happening cut the flesh out of the mango and give it a quick blitz in a food processor or by using a hand blender. If you don’t have either then give it a good mash with a fork. We want a nice puree.
- Add the pureed mango to the curry and stir it in.
- Stir in the low fat Greek yogurt and let it simmer for another five minutes until it thickens. This step makes the curry flavour softer and less harsh.
- Add the spinach and let it wilt in
- Finally, mix in the optional cilantro.
- That’s it, the curry is ready! Serve with rice
Video
Nutrition
Calories: 488kcal | Carbohydrates: 72g | Protein: 18g | Fat: 14g | Saturated Fat: 7g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 3g | Cholesterol: 2mg | Sodium: 162mg | Potassium: 605mg | Fiber: 6g | Sugar: 14g | Vitamin A: 4439IU | Vitamin C: 39mg | Calcium: 232mg | Iron: 4mg