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Capetown Fruit & Vegetable Curry

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Submitted by geochik

YIELD

6 servings

PREP

25 min

COOK

60 min

READY

90 min

Ingredients

4 946
CUPS ML ONIONS
coarsely chopped
2 3E+1
TABLESPOONS ML PEANUT OIL
2 2
EACH EACH GARLIC CLOVES
minced
1 5
TEASPOON ML GINGER
grated, fresh
1 ½ 23
TABLESPOONS ML CUMIN SEEDS
ground
1 ½ 23
TABLESPOONS ML CORIANDER SEEDS
ground
1 ½ 7.5
TEASPOONS ML CINNAMON
1 5
TEASPOON ML TURMERIC
½ 2.5
TEASPOON ML CAYENNE PEPPER
½ 2.5
TEASPOON ML FENNEL SEEDS
ground
¼ 1.3
TEASPOON ML CARDAMOM SEEDS
black
¼ 1.3
TEASPOON ML CLOVES
ground
2 2
EACH EACH ZUCCHINI
medium, quartered and sliced
1 ½ 355
CUPS ML WATER
1 237
CUP ML GREEN BEANS
2 2
EACH EACH APPLES
frim, tart, cored and sliced
½ 0.5
EACH EACH SWEET RED BELL PEPPERS
red
1 237
CUP ML APRICOTS
dried, chopped *
½ 118
½ 118
CUP ML FRUIT PRESERVES
strawberry conserve *
1 1
X X LEMON JUICE
fresh *

Directions

Sauté the onions in the peanut oil for 10 minutes.

Stir in the garlic, ginger and curry spices and continue to sauté, stirring constantly for 3 minutes.

Add the zucchini and water and stir well so that the spices won’t 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.

Tarter, add more lemon juice.

Serve on a bed of rice, topped with nuts and banana.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 331g (11.7 oz)
Amount per Serving
Calories 174 28% from fat
 % Daily Value *
Total Fat 5g 8%
Saturated Fat 1g 4%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 20mg 1%
Total Carbohydrate 11g 11%
Dietary Fiber 6g 22%
Sugars g
Protein 7g
Vitamin A 7% Vitamin C 90%
Calcium 9% Iron 15%
* based on a 2,000 calorie diet How is this calculated?
Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber, Very low in sodium, Low Sodium
 

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