Lamb and mango curry

Introducing our delicious Lamb Mango Curry recipe, perfect to satisfy a hungry crowd. This aromatic tomato-based curry is bursting with flavors that will tantalize your taste buds. Slow-cooked, tender lamb combined with juicy, ripe mango creates a delicious mix of sweet and savory. The spices incorporated into this dish bring out rich and authentic flavors, while the optional green chilies provide an exciting kick for those looking for an extra spicy experience. Whether you’re hosting a gathering or just in the mood for a comforting meal, this curry is an absolute hit that will leave everyone craving something different.

Ingredients

  • 2 onions, quartered
  • thumb-sized piece of ginger, peeled and roughly chopped
  • 5 cloves of garlic
  • 1 tbsp vegetable oil
  • 1 heaped teaspoon of turmeric (see tip below)
  • 2 heaped teaspoons ground cumin
  • 2 heaped teaspoons ground coriander
  • 1 teaspoon mild chili powder
  • 5 cardamom pods
  • 2 tbsp tomato paste
  • 800g trimmed lamb shoulder, diced
  • 400 g canned low-fat coconut milk (reserve 2 tbsp for serving)
  • 200g chopped tomatoes from a can
  • 2 ripe mangoes, sliced
  • a handful of coriander
  • Rice, chutneys and cucumber of your choice

Tip

Would you like to use curry paste instead?

If you prefer to use curry paste instead of spices, that’s no problem. Choose a medium heat paste and add it to the pan with the tomato puree.

Preparation steps

  1. Preheat the oven to 160°C/140°C fan/gas 3.
  2. Place onions, ginger and garlic in a food processor and puree into a paste. If you don’t have a processor, just chop it very finely.
  3. Heat the oil in a deep, ovenproof baking dish and fry the paste for 10 minutes.
  4. Add some salt, the spices and the tomato puree and fry for another 2-3 minutes until aromatic.
  5. Stir in the lamb and cook for a few minutes until it changes color all over – it doesn’t need to brown.
  6. Add coconut milk, tomatoes and 100 ml water and bring to the boil.
  7. Cover with a lid, leaving a gap for some steam to escape, and place in the oven for 1½ hours.
  8. Stir in half the mangoes and cook for another hour, until the lamb is melted and tender.
  9. When ready, let the curry rest for 10 minutes, then spoon off any excess fat from the top.
  10. Partially stir in the remaining mangoes, sprinkle with coriander and drizzle with the reserved coconut milk.
  11. Serve with rice, chutneys and pickles of your choice.

Nutritional Information

Equipment and tools

  • Knife
  • cutting board
  • Large pot or pan
  • Blender or food processor

Allergen information

This recipe contains:

  • Onions
  • Garlic
  • Coconut milk
  • Mangoes

Storage and leftovers

If you have leftovers, you can store them in an airtight container in the refrigerator for up to 3 days. Reheat the curry thoroughly before serving. Please note that the consistency and taste may change slightly after refrigeration.

Lamb Mango Curry: The Health Benefits

Not only are curries delicious and flavorful, but they also offer numerous health benefits. In the lamb mango curry recipe, the combination of ingredients adds a nutritious touch to your meal. Let’s take a look at some of the health benefits this curry has to offer:

1. Excellent source of protein

Lamb is a great source of high-quality protein. It is packed with essential amino acids that are necessary for building and repairing muscle tissue. The addition of lean lamb shoulder to this curry provides a protein boost that promotes satiety and helps you stay full longer.

2. Rich in antioxidants

Mangoes, a key ingredient in this curry, are rich in antioxidants such as vitamin C and various carotenoids. These antioxidants protect your body from the harmful effects of free radicals and reduce the risk of chronic diseases such as cancer and heart disease.

3. Strengthens the immune system

The combination of ginger and garlic in this curry has immune-boosting properties. Ginger contains gingerol, a bioactive compound known for its anti-inflammatory and antioxidant effects. Garlic, on the other hand, is rich in allicin, which has been shown to strengthen the immune response and help fight off infections.

4. Supports digestive health

The selection of spices such as turmeric, cumin, coriander and chili powder not only provide delicious flavors but also aid digestion. Turmeric, in particular, contains curcumin, a compound with anti-inflammatory and antioxidant properties that can help relieve digestive problems and promote gut health.

5. Provides essential nutrients

The lamb shoulder, coconut milk, chopped tomatoes and mangoes in this curry provide a variety of essential nutrients. Lamb is a good source of B vitamins, iron and zinc. Coconut milk provides healthy fats, while tomatoes add vitamin C and the antioxidant lycopene. Mangoes provide vitamin A and fiber into the meal, promoting overall health.

Enjoy a spicy lamb mango curry that not only satisfies your taste buds but also offers a range of health benefits. Pair it with rice and chutneys and pickles of your choice for a complete and nutritious meal.

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