Cape Malay Curry

Gluten Free
Health score
24%
Cape Malay Curry
45 min.
4
273kcal

Suggestions


Experience the warm embrace of Cape Malay cuisine with this delightful Cape Malay Curry, a dish that perfectly balances rich flavors and exquisite aromas. Rooted in the vibrant cooking traditions of South Africa, this gluten-free curry is sure to make your taste buds dance. With just 45 minutes of preparation, you can serve a satisfying meal that pleases both the palate and the heart, making it perfect for lunch or a cozy dinner.

This hearty dish features tender beef stew meat simmered to perfection in a fragrant blend of spices, including turmeric, cumin, and coriander. The unique addition of apricots enhances the curry's sweetness, creating a wonderful contrast with savory elements like ginger and garlic. The vibrant colors of fresh green bell pepper and chunky onions add to its appeal, making this curry not only delicious but also visually enticing.

Ideal for those looking to explore new culinary horizons or simply craving a filling main course, this Cape Malay Curry promises to become a cherished favorite in your home. With its blend of exotic spices and wholesome ingredients, you can enjoy a meal that's both comforting and nutritious, boasting only 273 calories per serving. Dive into an unforgettable dining experience that brings the tastes of South Africa right to your kitchen!

Ingredients

  • 0.3 cup apricot spread (such as Polaner All Fruit)
  •  bay leaves 
  • pound beef stew meat cut into bite-sized pieces
  • teaspoons canola oil 
  • 1.5 teaspoons chili powder 
  • 0.3 cup apricots dried chopped
  • 1.5 tablespoons ginger fresh minced peeled
  •  garlic clove minced
  • cup bell pepper green chopped ( 1 medium)
  • 0.8 teaspoon ground cinnamon 
  • 1.5 teaspoons ground coriander 
  • 1.5 teaspoons ground cumin 
  • 1.5 teaspoons ground turmeric 
  • 1.3 cups less-sodium beef broth 
  • 0.3 cup buttermilk low-fat
  • cups onion chopped
  • teaspoons red wine vinegar 
  • 0.5 teaspoon salt 
  • cup water 

Equipment

  • bowl
  • dutch oven

Directions

  1. Combine turmeric, cumin, coriander, chili powder, cinnamon, and salt in a small bowl, stirring well.
  2. Heat oil in a Dutch oven over medium-high heat.
  3. Add spice mixture; cook 15 seconds, stirring constantly.
  4. Add onion; saut 2 minutes.
  5. Add ginger, bay leaves, and garlic; saut 15 seconds.
  6. Add beef; saut 3 minutes.
  7. Add broth and next 5 ingredients (through vinegar); bring to a boil. Cover, reduce heat, and simmer 1 1/2 hours. Uncover; discard bay leaves. Simmer 30 minutes or until beef is very tender.
  8. Remove from heat; stir in buttermilk.

Nutrition Facts

Calories273kcal
Protein42.17%
Fat27.78%
Carbs30.05%

Properties

Glycemic Index
43.02
Glycemic Load
4.42
Inflammation Score
-10
Nutrition Score
21.544347763062%

Flavonoids

Catechin
0.47mg
Epicatechin
0.61mg
Apigenin
0.01mg
Luteolin
1.77mg
Isorhamnetin
4.01mg
Kaempferol
0.63mg
Myricetin
0.04mg
Quercetin
17.29mg

Nutrients percent of daily need

Calories:273.48kcal
13.67%
Fat:8.55g
13.15%
Saturated Fat:2.3g
14.39%
Carbohydrates:20.8g
6.93%
Net Carbohydrates:16.66g
6.06%
Sugar:12.14g
13.49%
Cholesterol:70.91mg
23.64%
Sodium:537.2mg
23.36%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.2g
58.39%
Vitamin B6:0.99mg
49.75%
Selenium:32.92µg
47.03%
Vitamin C:38.25mg
46.36%
Vitamin B3:8.51mg
42.54%
Vitamin B12:2.13µg
35.51%
Zinc:5.2mg
34.68%
Phosphorus:312.07mg
31.21%
Potassium:973.74mg
27.82%
Iron:4.13mg
22.96%
Vitamin A:1021.85IU
20.44%
Manganese:0.4mg
20.05%
Fiber:4.14g
16.54%
Vitamin B2:0.27mg
15.6%
Magnesium:55.43mg
13.86%
Copper:0.26mg
13.06%
Vitamin B1:0.19mg
12.39%
Vitamin E:1.79mg
11.91%
Folate:37.66µg
9.42%
Calcium:92.91mg
9.29%
Vitamin B5:0.78mg
7.76%
Vitamin K:7.71µg
7.34%
Source:My Recipes