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.
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 Curry, Spicy Cauliflower Stir-Fry with Shrimp and Peanuts,or Tofu Zoodle Stir-Fry with Peanut Sauce
Ginger Hultin,MS, RD, CSO
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