Curried Sweet Potato, Kale and Mango Stew
A versatile dish, this can be made vegan or vegetarian. You can add chicken or leave it out as I have done. Curry is a soul-food. It sticks to your ribs, warms your tummy and can be made to your own heat preference. Our kids like it with yogurt (tames the spice a bit). Do you have your kids eating curry yet? Try our this version! The mangos and a natural sweetness to the more savoury elements of this dish.
I used to purchase pre-made curry powder (because easy), but I’ve gotten into the habit of making from-scratch pastes each time I give curry a whirl as the depth of flavour is incomparable once you’ve gone there. I’ve tried to simplify the process as much as possible from some of the more conventional/traditional curry adventures, it doesn’t always have to be a huge time commitment! Enjoy!
- 2 large yellow cooking onions, chopped
- 8 garlic cloves, roughly chopped
- 4 tbsp fresh ginger, roughly chopped
- 4 tbsp ghee (or grassfed butter or coconut oil)
- 3 tsp cumin seeds
- 2 tsp fennel seed
- 2 tsp ground cinnamon
- 1 tsp chilli flakes
- 1 tsp cayenne
- 1½ tsp garam masala
- 2 tsp turmeric
- 400g can chopped/diced tomatoes (or diced fresh plum tomatoes)
- 1 250ml can of full-fat coconut milk
- 1 cup veggie broth
- 2 tbsp chopped coriander
- 3 sweet potatoes, cubed (about 1 lb worth)
- 1 lb carrots, cubed
- 2 mangos, cubed
- 1tsp. pink himalyan sea salt
- 1 tsp fresh ground pepper
- Fresh minced kale to garnish (I like to sprinkle at least ½ cup's worth per serving)
- ***Optional: 1 can of garbanzo beans, ½ lb of baby potatoes and 2 cups of frozen peas
- Saute the chopped onions in ½ of your ghee/oil with the garlic cloves (whole) until translucent. Transfer to a small food processor, adding in the ginger, cumin, fennel, cinnamon, chili, cayenne, garam masala and turmeric, with 1 tbsp ghee/oil (of the remaining 2) with 2 tablespoons of water - process to a slack paste.
- Heat the last of the ghee/oil in a dutch oven over medium heat. Scoop the paste out of the blender/processor into the pot. Swirl everything around for about 30 secs until the spices release a fragrant aroma.
- Tip in the tomatoes, broth, coconut milk and carrots. (You can add the garbanzo beans and baby potatoes if you've chosen to add these). Continue cooking on a medium-low heat for about 25 mins without a lid until the liquid begins to reduce and darken.
- Add in the sweet potatoes and mango and simmer for another 40 mins without a lid until the carrots are nicely stewed and the sweet potatoes are fall-apart tender. The masala should be thickened now – you might need to add an extra ladleful of broth or water if the curry needs it. Sprinkle with chopped coriander and stir.
- Serve with minced kale and cashew yogurt or regular yogurt and sprouted brown rice for the non-paleo eaters at your table!