By Ben Wise-Fowler
Jamaican mango stew
7 steps
Prep:30minCook:1h
A warming, Jamaican mango stew packed full of delicious fruit & veg.
Updated at: Thu, 17 Aug 2023 05:09:03 GMT
Nutrition balance score
Good
Glycemic Index
56
Moderate
Glycemic Load
28
High
Nutrition per serving
Calories535 kcal (27%)
Total Fat33.3 g (48%)
Carbs50.2 g (19%)
Sugars24.7 g (27%)
Protein17.8 g (36%)
Sodium259.3 mg (13%)
Fiber7.4 g (26%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
2mangos
ripe, pitted & diced
1red onion
medium, finely diced
3cloves garlic
minced
2 tspvegetable oil
1green pepper
medium, seeded & diced
0.25scotch bonnet
minced
225gtempeh
or tofu curry, into cubes
1 tspnutmeg
1 tspcurry powder
½ tspblack pepper
½ tsppaprika
1 Tbspsoy sauce
1 tspthyme
½ tspturmeric
2potatoes
medium, boiled & diced
400mlcoconut milk
60gmango purée
Instructions
Step 1
Toss tempeh cubes with curry powder, black pepper, paprika, soy & salt.
Step 2
Heat 1tsp oil in large saucepan or skillet. Add tempeh till browned lightly on all sides. Remove and set aside.
Step 3
Add the remaining oil. Sauté onions & garlic 3-4 mins.
Step 4
Add green pepper, scotch bonnet, turmeric & thyme and stir well.
Step 5
Add cooked potatoes & half the coconut milk. Stir well, bring to a boil then lower to simmer for 5 mins.
Step 6
Add tempeh, mangos, mango purée & remaining coconut milk and heat till warmed through. DO NOT BOIL.
Step 7
Garnish with coriander and serve hot with rice and beans or quinoa.
Notes
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Sweet
Delicious
Easy
Fresh
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