5:2 Vegetarian by Brooks Celia

Author:Brooks, Celia [Bean, Anita]
Language: eng
Format: epub, mobi
ISBN: 9781909815391
Publisher: Pavilion Books
Published: 2013-01-01T05:00:00+00:00

SOUTH INDIAN MANGO CURRY

137 CALORIES PER SERVING

Gluten-free

NUTRITIONAL INFO PER SERVING: 3g fat, of which 0.8g saturates 24g carbohydrate, of which 20g sugars \\ 4g protein \\ 0.1g salt \\ 4g fibre

South Indian curries are usually quick, often fruity, and always exploding with flavour. This sweet and saucy curry tastes as gorgeous as it looks. Use ready-prepared fresh mango chunks for speed and ease. If cutting your own, even a slightly under-ripe mango works here – just peel, slice off the ‘cheeks’ either side of the stone, and cut into chunks – 2 cheeks will be roughly 200g. If you have access to some fresh or frozen curry leaves, by all means throw them in as well.

PREP & COOK TIME: 25 MINUTES

SERVINGS: 2 MEDIUM

1 small fresh chilli or a large pinch of dried chilli flakes

1cm/½in piece fresh ginger

2 garlic cloves

3 spring onions (scallions)

100g/3½oz tomatoes

200g/7oz prepared fresh mango chunks

1 tsp sunflower oil

1 tsp black or brown mustard seeds

½ tsp turmeric

½ tsp cumin seeds

75ml/2½fl oz/5 tbsp water

sea salt and freshly ground black pepper

125g/4½oz/½ cup low-fat yogurt

2 tsp cornflour (cornstarch)

Slit the chilli in half or slice roughly. Peel the ginger and chop or grate it. Peel the garlic. Slice the spring onions, cut the tomatoes into chunky pieces, and cut the mango into bite-sized chunks if necessary.

Heat a large non-stick frying pan over a medium–high heat and add the oil and mustard seeds. As soon the mustard seeds start to pop, which should happen almost immediately if the pan is hot, remove the pan from the heat and add the turmeric, cumin, chilli and ginger. Crush the garlic into the pan, return the pan to a medium heat, and stir for a few seconds until fragrant.

Add the onions, tomatoes, mango and water with a generous seasoning of salt and pepper, and cook for about 3 minutes, until the tomato softens.

Measure the yogurt into a small bowl and beat in the cornflour. Add to the pan, stirring thoroughly until the sauce turns yellow and just starts to bubble, then remove from the heat. Eat immediately.

\\ Enjoy on its own or with Cauliflower Couscous (42 cals), or ½ cup cooked brown rice (108 cals), or half a pitta bread (62 cals). For extra protein, top with a quartered hard-boiled egg (72 cals).

\\ Top with chopped fresh coriander for an authentic finish (calories negligible).

\\ Keep in an airtight container in the fridge for up to 3 days. Can also be frozen. Reheat in the microwave; stir very thoroughly, as the sauce might curdle slightly on reheating, but it is still delicious.

\\ Feed the non-fasters: Accompany with cooked brown or basmati rice and/or naan bread.

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