Spicy Vegetarian Mango Curry


Need a simple, spicy, dinner go-to? This easy Spicy Vegetarian Mango Curry is delicious AND has so many nutrients in it. The different colorful veggies and spices offer so many vitamins, minerals and antioxidants. As a vegetarian dietitian, I know that getting protein from plant-based sources is key – tofu can be SO delicious. It takes on whatever flavor you give it so adding mango and delicious sauce creates the perfect combo. Everything I eat should be spicy but you can certainly adjust that in the recipe on your own. 

Spicy Vegetarian Mango Curry

Here’s a breakdown of some of the benefits in Spicy Vegetarian Mango Curry:

Tofu: an excellent source of protein and calcium

Carrots: packed with Vitamin A; an antioxidant that supports eyesight and the immune system 

Onion: an excellent source of biotin and powerful antioxidants allium and quercetin

Garlic: another allium veggie known to boost heart health, garlic also contains B vitamins and minerals like manganese
 
Cabbage: so much vitamin C and K, cabbage is a cruciferous veggie and a rich source of fiber

Bell Pepper: more vitamin C than citrus, bell peppers also contain vitamin A and B-vitamins

Peanuts: don’t fear peanuts – they’re a very good source of copper and other minerals 

Coconut Oil: used in moderation, this is the perfect dish to use a high-heat oil like coconut. It offers a light flavor that compliments the dish and is safer for high-heat cooking than many other oils. 

Let me know what you think of this recipe AND, always, if you have your own tips and tricks for making weeknights a little more simple and enjoyable. Check out my other simple, savory curry and veggie recipes for more ideas: Slow Cooker Lentil and Cauliflower CurrySpicy Cauliflower Stir-Fry with Shrimp and Peanuts,or Tofu Zoodle Stir-Fry with Peanut Sauce

[recipe] 


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Spicy Vegetarian Mango Curry
Spicy Vegetarian Mango Curry
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Spicy Vegetarian Mango Curry
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Instructions
  1. Heat 1 Tablespoon coconut oil in a large saute pan over medium-high heat then add tofu and cook for 4 minutes per side, until slightly crispy. Drizzle tofu with tamari or soy sauce and cook for 1 minute longer then set aside. Mix lime juice, peanut butter, maple syrup and salt together in a small bowl with a whisk. 1 tablespoon at a time, add in a cup of warm water to make a pourable sauce. Feel free to add more water if desired for consistency. In a separate large pot, heat 1 Tablespoon of coconut oil then add carrots, onion, and garlic and saute for 5 minutes until onions are translucent. Add turmeric, cumin, ginger, cinnamon and red pepper flakes and saute for 2 additional minutes. Reduce heat to medium and add sauce, bell pepper, and cabbage. Cook for 5-7 minutes until bell pepper has softened .Add mango cubes, tofu, and peanuts and heat through, folding lightly to combine ingredients. Divide evenly and garnish with fresh cilantro.
Recipe Notes

Adapted from CleanEating.com "Make Ahead Dinner" Mango Peanut Curry


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Ginger Hultin,MS, RD, CSO

An award-winning, nationally recognized nutrition expert and media spokesperson.

Thanks for visiting! If you’re like me: obsessed with eating, wine, going out and traveling, you’re in the right place. Champagne Nutrition® LLC is a Registered Dietitian-run concierge virtual practice helping clients look and feel better. On this blog, you’ll find cocktails, mocktails, and plant-based recipes that are easy to make quickly at home and pack for leftovers on your adventures.

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