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Fresh frozen mangoes with curry? Actually this isn’t so strange. In India, mangoes are often used in savory dishes. This mildly spicy vegetarian Mango & Chickpea Curry sweetly combines two of our favorite pantry items: Wyman’s Frozen Mango Chunks and canned chickpeas. Besides great taste, mangoes have amazing health benefits. One cup of mango will provide over 75 percent of your vitamin C for the day and is also a great source of vitamin A and b6, and of fiber. This dish is quick and easy to make, and really delicious to eat. All in all, it’s a taste changer that will please everyone. Serve the curry as a side to grilled chicken or fish, or, for a protein packed vegetarian meal on a Meatless Monday, make it the main event with a cooling dollop of plain yogurt as garnish, a side of Brown Basmati Rice, and a crisp green salad.
Preparation
1. Heat the oil in a wide, heavy-bottomed pan. When it is very hot add the cumin and cook for about 10 seconds, then add the ginger. Let that sizzle for another 10 seconds before adding the onions and a pinch of salt.
2. Cook, stirring until the onion turns golden, about 8 minutes. Add the peppers and continue to cook, stirring until they start to soften. Add the coriander, almonds, and the mustard powder, if using. Stir to mix.
3. Add the frozen mango chunks and mix in until they are coated with spices and are starting to thaw. Stir in the chickpeas and the lemon juice. If the mixture looks very dry add a tablespoon of water.
4. Cover and cook for 20 minutes, or until the mangoes are cooked and the flavors are well blended. Taste for seasonings and serve with basmati rice.
Ingredients:
- 2 tablespoons grape seed or canola oil
- 1½ teaspoons cumin seeds
- 3 tablespoons fresh ginger shredded
- 1 small onion, diced
- Salt, to taste
- 1 poblano or red pepper, cored and diced (see Ann’s Tips)
- 1½ cups Wyman’s Fresh Frozen Mango Chunks
- 1 cup cooked or canned chickpeas, drained and rinsed
- 1½ tablespoons ground coriander seeds
- 2 tablespoons ground almonds
- ¼ teaspoon mustard powder (optional)
- Juice of 1 lemon
Nutritional Information
Calories
407 cals
Fat
21 g
Saturated Fat
2 g
Polyunsaturated Fat
6 g
Monounsaturated Fat
13 g
Carbohydrates
52 g
Sugar
25 g
Fiber
12 g
Protein
10 g
Sodium
834 mg
*per serving
Ann's Tips and Tricks
If you want kick the heat up a little but not too much, use the poblano pepper, or, if you really love spicy, add a diced jalapeno with the ginger in step 1.
If you don’t have ground almonds, finely grind 2 tablespoons of whole, slivered, or sliced almonds in a food processor or clean coffee grinder.
