Capetown Fruit and Vegetable Curry

Capetown Fruit and Vegetable Curry Recipe from South Africa

Region / culture: South Africa | Preparation time: 20 minutes | Cooking time: 40 minutes | Servings: 4

Introduction

This Capetown Fruit and Vegetable Curry is a delicious and flavorful dish that combines a variety of fruits and vegetables with aromatic spices. It is a perfect balance of sweet and savory flavors that will tantalize your taste buds.

History

This recipe originates from Cape Town, South Africa, where the fusion of African, Indian, and European influences has created a unique and diverse culinary tradition. The use of fruits and vegetables in curries is a common practice in Cape Town, where the abundance of fresh produce lends itself well to creating vibrant and colorful dishes.

Ingredients

4 cups coarsely chopped onion
2 tbsp peanut oil
2 cloves minced garlic
1 tsp fresh grated ginger
1.5 tbsp ground cumin
1.5 tbsp ground coriander
1.5 tsp cinnamon
1 tsp turmeric
0.5 tsp cayenne pepper
0.5 tsp ground fennel seed
0.25 tsp black cardamom
0.25 tsp ground cloves
2 medium, quartered, sliced zucchini
1.5 cups water
1 cup green beans
2 firm, tart, cored and cubed apples
0.5 red bell pepper
1 cup chopped dried apricots
0.5 cup raisins
0.5 cup strawberry jam or preserves
1 dash fresh lemon juice

How to prepare

Add the zucchini and water, and stir well so that the spices do not stick to the pot.
Cover and simmer for 10 minutes.
Mix in the green beans, apple, peppers, and dried apricots.
Simmer gently, covered, for about 30 minutes.
Stir occasionally and add a little more water if needed to prevent sticking.
When the fruit and vegetables are quite tender, stir in the raisins, the conserve, and the lemon juice.
Taste and adjust to your liking if necessary.
If you need it to be more spicy, add more cayenne or garam masala.
If you want it sweeter, add more conserve.
If you want it tarter, add more lemon juice.
Serve on a bed of rice, topped with nuts and banana.

Variations

Add chickpeas or lentils for added protein.
Substitute the zucchini with eggplant or squash.
Use different dried fruits such as prunes or dates.

Cooking Tips & Tricks

Make sure to coarsely chop the onions to add texture to the curry.

- Use firm and tart apples to balance out the sweetness of the dried fruits.

- Adjust the spice levels to your preference by adding more cayenne pepper or garam masala.

- Stir occasionally and add water as needed to prevent sticking.

Serving Suggestions

Serve the Capetown Fruit and Vegetable Curry on a bed of rice, topped with nuts and sliced bananas for added texture and flavor.

Cooking Techniques

Simmer the curry gently to allow the flavors to meld together.

- Stir occasionally to prevent sticking and ensure even cooking.

Ingredient Substitutions

Use vegetable oil instead of peanut oil.

- Substitute ground cumin and coriander with curry powder.

- Use any variety of apples for the recipe.

Make Ahead Tips

The curry can be made ahead of time and reheated before serving.

- Store the curry in an airtight container in the refrigerator for up to 3 days.

Presentation Ideas

Garnish the curry with fresh cilantro or parsley for a pop of color. - Serve the curry in individual bowls for a more elegant presentation.

Pairing Recommendations

Serve the Capetown Fruit and Vegetable Curry with naan bread or roti for a complete meal.

- Pair with a side salad or raita for a refreshing contrast to the spicy curry.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days.

- Reheat the curry in a saucepan over low heat, stirring occasionally until heated through.

Nutrition Information

Calories per serving

250

Carbohydrates

- Total Carbohydrates: 45g

- Dietary Fiber: 7g

- Sugars: 30g

Fats

- Total Fat: 5g

- Saturated Fat: 1g

- Trans Fat: 0g

Proteins

- Protein: 3g

Vitamins and minerals

Vitamin A: 15% DV

- Vitamin C: 60% DV

- Iron: 10% DV

- Calcium: 6% DV

Alergens

Contains peanuts

Summary

This Capetown Fruit and Vegetable Curry is a nutritious dish that is high in fiber and vitamins. It is a great way to incorporate a variety of fruits and vegetables into your diet.

Summary

This Capetown Fruit and Vegetable Curry is a delightful and nutritious dish that is bursting with flavor. It is a perfect way to enjoy a variety of fruits and vegetables in a delicious and satisfying meal.

How did I get this recipe?

The first time I saw this recipe, I was immediately hooked. It was during my travels to Cape Town, South Africa many years ago. I was wandering through the bustling markets filled with vibrant fruits and vegetables when I stumbled upon a small, unassuming stall tucked away in a corner.

The aroma of spices and exotic fruits filled the air, drawing me closer. I couldn't resist and decided to take a closer look. The stall was run by a kind old woman who welcomed me with a warm smile. She was busy chopping and mixing ingredients for what looked like the most delicious curry I had ever seen.

I couldn't help but ask her about the recipe. She laughed and said it was a family secret passed down through generations. But she could see the curiosity in my eyes and decided to share it with me. She took me under her wing and taught me the art of making Capetown Fruit and Vegetable Curry.

The key, she said, was to use the freshest ingredients available. She showed me how to pick the ripest mangoes, the juiciest tomatoes, and the most fragrant spices. She explained that the curry was a celebration of the abundance of fruits and vegetables in Cape Town, and each ingredient played a crucial role in creating the perfect balance of flavors.

We spent the entire day working together in her small kitchen, chopping, grinding, and simmering the ingredients. The smell of curry filled the air, and I couldn't wait to taste the final product. Finally, after hours of cooking, we sat down to enjoy a steaming bowl of Capetown Fruit and Vegetable Curry.

The first bite was a revelation. The sweetness of the mangoes, the acidity of the tomatoes, and the warmth of the spices all came together in perfect harmony. I closed my eyes and savored every mouthful, feeling grateful for the opportunity to learn from this wise old woman.

As I licked my fingers clean, she smiled at me and said, "Now you have the recipe, my dear. Remember to always cook with love and passion, and your curry will always turn out perfect."

I returned home with a heart full of gratitude and a notebook filled with the handwritten recipe for Capetown Fruit and Vegetable Curry. I couldn't wait to share it with my family and friends, to pass on the knowledge and tradition that had been given to me.

Over the years, I have made this curry countless times, each batch better than the last. I have added my own twist to the recipe, experimenting with different fruits and vegetables to create new and exciting variations. But no matter how many times I make it, the taste always takes me back to that small kitchen in Cape Town, where I first learned the magic of this dish.

Now, as I stand in my own kitchen, surrounded by the comforting smells of curry and spices, I can't help but feel grateful for all the experiences and people who have contributed to my culinary journey. And as I stir the pot and watch the colors and flavors blend together, I know that I am not just cooking a meal – I am passing on a piece of history and tradition to the next generation.

So, if you ever find yourself in Cape Town, make sure to visit the bustling markets and seek out the small stall tucked away in a corner. Maybe you'll meet the wise old woman who taught me the art of Capetown Fruit and Vegetable Curry. And who knows, maybe you'll come back home with a new recipe and a heart full of gratitude, just like I did.