Curried Vegetables with Mango Chutney

Curried Vegetables with Mango Chutney Recipe | Originating from India

Region / culture: India | Preparation time: 15 minutes | Cooking time: 25 minutes | Servings: 4

Introduction

Curried Vegetables with Mango Chutney is a flavorful and aromatic dish that combines a variety of vegetables with a delicious curry sauce. The addition of mango chutney adds a sweet and tangy element that perfectly complements the savory flavors of the curry.

History

This recipe is inspired by traditional Indian cuisine, where curries are a staple dish. The combination of spices and vegetables in this dish creates a harmonious blend of flavors that is both comforting and satisfying.

Ingredients

2 tbsp ghee
0.25 tbsp grated ginger
1 tsp fennel
0.25 tsp turmeric
1 chopped onion
0.25 tsp sea salt
0.25 cup peas
2 cups cabbage (substitutions/additions- broccoli, squash, carrot)
2 tbsp besan flour
1 blanched tomato
4 tbsp water
2 tbsp yogurt
cilantro (optional)

How to prepare

In a large saucepan, heat ghee over medium heat. Add onion and sauté until lightly golden. Then, add the other spices and continue to sauté.
While sautéing, steam the vegetables in a separate pot.
Add besan flour to the curry and cook for 5 minutes.
Then, add water, followed by yogurt and the steamed vegetables.
Garnish with cilantro and serve with mango chutney on the side.

Variations

Add chickpeas or tofu for added protein.
Use different vegetables such as bell peppers, cauliflower, or potatoes.
Adjust the spice level by adding more or less curry powder.

Cooking Tips & Tricks

Make sure to sauté the onions until they are lightly golden to bring out their natural sweetness.

- Steaming the vegetables separately ensures that they are cooked to perfection and retain their vibrant colors.

- Adding besan flour to the curry helps to thicken the sauce and adds a nutty flavor to the dish.

Serving Suggestions

Serve the Curried Vegetables with Mango Chutney over steamed rice or with naan bread for a complete meal. It can also be enjoyed on its own as a light and flavorful dish.

Cooking Techniques

Sautéing

- Steaming

- Simmering

Ingredient Substitutions

Use coconut oil or vegetable oil instead of ghee.

- Substitute besan flour with cornstarch or all-purpose flour.

Make Ahead Tips

The curry sauce can be made ahead of time and stored in the refrigerator for up to 3 days. Simply reheat the sauce and add the steamed vegetables before serving.

Presentation Ideas

Garnish the dish with fresh cilantro leaves and a dollop of yogurt for a pop of color and flavor. Serve in a decorative bowl or on a platter for an elegant presentation.

Pairing Recommendations

Pair the Curried Vegetables with Mango Chutney with a refreshing cucumber salad or a side of raita for a balanced and satisfying meal.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop until heated through.

Nutrition Information

Calories per serving

Calories: 200

Carbohydrates

Total Carbohydrates: 25g

Dietary Fiber: 5g

Sugar: 8g

Fats

Total Fat: 8g

Saturated Fat: 4g

Trans Fat: 0g

Proteins

Protein: 5g

Vitamins and minerals

Vitamin A: 150% DV

Vitamin C: 30% DV

Iron: 10% DV

Alergens

Contains dairy (yogurt)

Summary

This dish is a good source of carbohydrates, fiber, and vitamins. It is relatively low in calories and provides a moderate amount of fats and proteins.

Summary

Curried Vegetables with Mango Chutney is a delicious and nutritious dish that is perfect for a weeknight dinner or a special occasion. With a blend of spices, vegetables, and mango chutney, this dish is sure to become a new favorite in your recipe repertoire.

How did I get this recipe?

I remember the thrill of stumbling upon this recipe for Curried Vegetables with Mango Chutney. It was a warm summer day, much like today, when I found myself wandering through the bustling streets of an exotic market in India. The vibrant colors of the spices and the tantalizing aromas wafting through the air drew me in like a moth to a flame.

As I meandered through the market stalls, taking in the sights and sounds of this foreign land, I stumbled upon a small, unassuming stall tucked away in a corner. The elderly woman behind the stall had a warm smile and twinkling eyes that seemed to hold a world of secrets. Intrigued, I approached her and struck up a conversation.

We chatted for what seemed like hours, as she regaled me with stories of her life and the recipes she had learned from her own grandmother many years ago. It was during one of these stories that she mentioned the recipe for Curried Vegetables with Mango Chutney.

She described how the dish was a symphony of flavors - the earthy curry spices, the sweetness of the mango chutney, and the freshness of the vegetables all coming together in perfect harmony. I was captivated by her description and knew that I had to learn how to make it myself.

The woman offered to teach me the recipe, on one condition - that I promise to pass it on to future generations, keeping the tradition alive. I eagerly agreed, and so began my journey into the world of curried vegetables with mango chutney.

We spent the afternoon cooking together, the woman guiding me through each step with patience and care. She showed me how to prepare the vegetables, how to blend the spices just right, and how to make the mango chutney from scratch. It was a labor of love, and I could feel the warmth and history of the dish with each stir of the pot.

As the sun began to set, we sat down to enjoy our creation together. The first bite was like a revelation - the flavors exploded on my tongue, dancing together in perfect unity. I savored each mouthful, feeling a deep connection to the woman and her heritage through this simple yet profound dish.

When it was time to leave, the woman handed me a faded recipe card, written in elegant script. She told me to cherish it, to keep it safe, and to share it with those I loved. I promised her that I would, and with a hug and a tear in my eye, I bid her farewell.

Since that day in the bustling market in India, I have made Curried Vegetables with Mango Chutney countless times. Each time I cook it, I feel a sense of gratitude for the woman who shared her recipe with me, and for the generations of women who came before her, passing down their culinary knowledge through the ages.

And now, as I sit here in my kitchen, surrounded by the familiar scents and sounds of cooking, I can't help but smile. For I know that this recipe, this simple yet profound dish, will continue to bring joy and connection to my family for years to come. And that, to me, is the true magic of cooking - the ability to create something beautiful and meaningful out of the simplest of ingredients.