Don't miss another issue…      Subscribe

Capetown Fruit and Vegetable Curry

 

68

Yield

6

servings

Prep

25

min

Cook

60

min

Ready

90

min

Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber, Very low in sodium, Low Sodium
 

Ingredients

4 cups onions
coarsely chopped
2 tablespoons peanut oil
2 each garlic cloves
minced
1 teaspoon ginger
grated, fresh
*
1 ½ tablespoons cumin seeds
ground
1 ½ tablespoons coriander seeds
ground
1 ½ teaspoons cinnamon
1 teaspoon turmeric
½ teaspoon cayenne pepper
*
½ teaspoon fennel seeds
ground
¼ teaspoon cardamom seeds
black
*
¼ teaspoon cloves
ground
*
2 each zucchini
medium, quartered and sliced
1 ½ cups water
1 cup green beans
2 each apples
frim, tart, cored and sliced
½ each sweet red bell peppers
red
1 cup apricots
dried, chopped
*
½ cup raisins, seedless
½ cup fruit preserves
strawberry conserve
*
1 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

Add review

 

 

Comments

Nutrition Facts

Serving Size 331g (11.7 oz)
Amount per Serving
Calories 17428% of calories 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?

 

Founded in 1996.

© 2022 Sean Wenzel & Infinite Networks Inc. All rights reserved.
171A Rink Street, Suite 148, Peterborough, ON, CA K9J 2J6 +1.888.959.4335

 

Live Feed