Mango Coconut and Chickpea Curry

Gluten Free
Dairy Free
Health score
27%
Mango Coconut and Chickpea Curry
80 min.
4
199kcal

Suggestions


Indulge in the vibrant flavors of our Mango Coconut and Chickpea Curry, a delightful dish that perfectly balances the sweetness of ripe mangoes with the creamy richness of coconut milk. This gluten-free and dairy-free recipe is not only a feast for the senses but also a wholesome option for those seeking a nutritious meal. With just 80 minutes of preparation, you can serve up to four people a dish that is both satisfying and packed with flavor.

Imagine the aromatic spices of cumin, turmeric, and curry powder mingling with the earthy notes of chickpeas, all brought together in a luscious coconut milk base. The addition of fresh cilantro and a squeeze of lime elevates this curry, making it a refreshing choice for any occasion—be it an antipasti platter, a starter, or a light snack. The toasted coconut on top adds a delightful crunch, while the vibrant colors of the dish make it a visual treat.

This recipe is perfect for those who love to explore plant-based cuisine without compromising on taste. Whether you're hosting a dinner party or simply looking for a comforting meal at home, this Mango Coconut and Chickpea Curry is sure to impress. So gather your ingredients, and let the cooking adventure begin!

Ingredients

  • 540 ml chickpeas canned
  • 0.3 teaspoon cayenne 
  • 0.3 cup cilantro leaves chopped for garnish
  • 0.3 cup coconut or toasted
  • teaspoons coconut oil 
  • 0.5 teaspoon cumin 
  • tablespoon curry powder 
  • cups so delicious dairy free coconut milk beverage unsweetened
  • cloves garlic minced
  • inch ginger root minced (roughly 1 tbsp)
  •  lime 
  • 0.8 cup onion chopped
  • teaspoon salt 
  • teaspoon turmeric 

Equipment

  • sauce pan
  • whisk

Directions

  1. In a heavy saucepan heat coconut oil over medium heat. Once hot add in the onion, garlic and ginger and cook for 3-4 minutes.
  2. Add in everything except for mango, coconut and lime. Turn heat up to high and bring to a boil, using a whisk to properly distribute spices. Once boiling, reduce heat to low and simmer, covered for 1 hour.During the cooking hour prepare some white or brown rice to serve the curry on.Once the hour is up add in the mango and cilantro cooking for 5 minutes.
  3. Serve the curry onto a bed of rice, sprinkle the toasted coconut on top, add a few leaves of fresh cilantro and serve with a wedge of lime. The citrus is extra yum with this curry. Enjoy!

Nutrition Facts

Calories199kcal
Protein17.56%
Fat35.75%
Carbs46.69%

Properties

Glycemic Index
72.19
Glycemic Load
5.93
Inflammation Score
-10
Nutrition Score
16.740869677585%

Flavonoids

Hesperetin
7.2mg
Naringenin
0.57mg
Luteolin
0.01mg
Isorhamnetin
1.5mg
Kaempferol
0.2mg
Myricetin
0.03mg
Quercetin
6.71mg

Nutrients percent of daily need

Calories:198.68kcal
9.93%
Fat:8.25g
12.7%
Saturated Fat:3.65g
22.8%
Carbohydrates:24.25g
8.09%
Net Carbohydrates:17.48g
6.36%
Sugar:4.98g
5.53%
Cholesterol:0mg
0%
Sodium:905.43mg
39.37%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.12g
18.25%
Manganese:1.03mg
51.49%
Vitamin B6:0.82mg
40.84%
Fiber:6.78g
27.11%
Vitamin E:3.45mg
23.02%
Calcium:225.72mg
22.57%
Vitamin B12:1.27µg
21.24%
Vitamin B3:4.24mg
21.18%
Vitamin C:17.09mg
20.71%
Folate:73.02µg
18.25%
Copper:0.36mg
18.08%
Iron:2.9mg
16.11%
Vitamin B2:0.27mg
16.03%
Potassium:441.19mg
12.61%
Vitamin A:624.34IU
12.49%
Phosphorus:103.79mg
10.38%
Magnesium:38.15mg
9.54%
Vitamin D:1.42µg
9.44%
Vitamin B1:0.14mg
9.06%
Selenium:5.85µg
8.35%
Zinc:1.18mg
7.87%
Vitamin K:5.05µg
4.81%
Vitamin B5:0.39mg
3.86%