Cauliflower, Mango and Spinach Coconut Curry [vegan] [gluten free]

This Cauliflower, Mango and Spinach Coconut Curry makes a comforting and Winter meal. It is very mild so that to suit everyone.

This Cauliflower, Mango and Spinach Coconut Curry makes a comforting and Winter meal. It is very mild so that to suit everyone. You can add chilli to taste. This is the kind of dish to enjoy together as a family or between friends.

I was asked by TREE AID to develop a recipe using tree food as part of their Tree Food Challenge in support of Grow Hope Appeal.

Since 1987 TREE AID has been a leading expert in using trees to tackle poverty and produce environmental improvement in remote and isolated areas of Africa. Trees are helping people create thriving, sustainable communities. Tree foods are a vital source of nutrition for families in the drylands of Africa. Every two minutes, a child dies from hunger and malnutrition, which kills more people every year than AIDS, TB and Malaria combined. Trees provide a direct answer to hunger, and the lifeline families so desperately need.

Mango is a wonderful tree food. Mango trees can live up to 300 years while still bearing fruits. I love the mango fruits, they are deliciously sweet and have a generous flesh. Mangos are rich in vitamins A, B6, C, and minerals. They also contain anti-oxidants.

This Cauliflower, Mango and Spinach Coconut Curry is a tasty addition to my curry recipe collection.

This Christmas, you can help families in Africa grow their own tree foods by supporting the Grow Hope appeal. TREE AID are asking people to support the appeal by fundraising or making a donation. To find out more and make a donation visit the TREE AID website.

Cauliflower, Mango and Spinach Coconut Curry [vegan] [gluten free]

This Cauliflower, Mango and Spinach Coconut Curry makes a comforting and Winter meal. It is very mild so that to suit everyone.

5 from 1 vote

DieTARY CHOICEDairy-Free Recipes, Egg-Free Recipes, Gluten-Free Recipes, High Fibre Recipes, Soya-Free Recipes, Vegan Recipes

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Prep Time 10 mins

Cook Time 30 mins

Total Time 40 mins

Course Curries

Cuisine Indian

Servings 6 people

Calories 276 kcal

Equipment

• large saucepan
• baking tray

Ingredients

 

MetricUS Customary

 

1x2x3x

• 600 g cauliflower
• 3 handfuls of spinach leaves
• 3 tomatoes
• 1 large mango
• 1 tsp ground coriander
• 1 tsp mustard seeds
• 1 tsp ground cumin
• 1 tsp garam masala
• 1 tsp fenugreek
• 1/2 tsp turmeric
• 1 Tbsp freshly grated ginger
• 1 onion – finely chopped
• 3 garlic cloves – crushed
• 400 ml coconut milk
• 400 ml vegetable stock
• 400 g can chickpeas
• juice of 2 lemon
• 2 tsp sugar
• 1 red chilli
• coconut flakes to serve
• large bunch of fresh coriander to serve
• salt & pepper
• olive oil

Instructions

 

• Preheat the oven to 200C/390F/Gas 6.
• Cut the cauliflower in smallish florets.
• Place the cauliflower on a baking tray. Gentle toss in olive oil. Roast for around 20 mins until the cauliflower is cooked (it should still have a bite). Make sure you give a stir after 10mins so it cooks evenly.
• In the meantime heat some olive oil in a large saucepan. Add the finely chopped onion and crushed garlic.
• Add the ground coriander, cumin, mustard seeds, garam masala, ginger, fenugreek and turmeric. Fry gently until onion is soft.
• Add the quartered tomatoes, coconut milk, stock, chickpeas and spinach.
• Top with the cauliflower. Bring to the boil and cook until spinach is wilted.
• Add the mango cut in 2cm [0.8 inches] dice.
• Season with lemon juice, sugar followed by salt & pepper.
• Add the finely chopped chilli to taste.
• Serve with plenty of chopped fresh coriander and plenty of dry roasted coconut flakes.
• Best eaten with rice and / or flat bread.

Nutrition

Serving: 250gCalories: 276kcalCarbohydrates: 29gProtein: 8gFat: 17gSaturated Fat: 13gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 497mgPotassium: 828mgFiber: 7gSugar: 11gVitamin A: 1161IUVitamin C: 82mgCalcium: 82mgIron: 4mg

Keyword Cauliflower, curry, Mango, Spinach

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