Savory African Peanut Coconut Curry
Indulge your taste buds with this Savory African Peanut Coconut Curry, a delightful fusion of flavors inspired by Senegalese peanut soup and South African culinary traditions. This hearty vegetarian dish features a harmonious blend of fresh vegetables, fragrant spices, and creamy peanut butter, offering a satisfying meal that's both nutritious and packed with good fats, fiber, and protein. The addition of optional dried fruits lends a subtle sweetness that beautifully complements the savory elements. While the curry is mild as prepared, feel free to add more heat for those who crave spice. This dish can easily be adapted by using chicken broth and adding chicken for a non-vegetarian version, making it a versatile option for any dinner table. Serve it over a bed of warm brown rice, topped with a refreshing dollop of yogurt and fresh cilantro for an added layer of flavor.
N/A
Servings
275
Calories
22
Ingredients
Ingredients
olive oil or peanut oil
2 tablespoons (heated in pot)
white onion
1 large (chopped)
carrots
2 (peeled and grated)
jalapeno
1-2 (minced)
garlic cloves
3 (minced)
ginger
1 tablespoon (fresh grated or ginger paste)
lime
1 (zest)
curry powder
3 tablespoons (preferably Madras)
ground coriander
1 tablespoon
crushed red pepper flakes
1/2 teaspoon
vegetable broth
2 (14 ounce) cans
tomato sauce
1 (8 ounce) can
diced tomatoes
1 (14 1/2 ounce) can (with juice)
creamy peanut butter
2/3 cup
coconut milk
1 (13 1/2 ounce) can
garbanzo beans
2 (15 ounce) cans (drained and rinsed)
dried apricots
1/2 cup (chopped (optional))
golden raisins
1/2 cup ((optional))
sea salt
to taste (about 2 teaspoons)
cooked brown rice
for serving
nonfat yogurt
for serving
cilantro
for serving (chopped)
Instructions
1
In a large pot, heat the olive oil or peanut oil over medium heat.
2
Add the chopped onion, grated carrots, and minced jalapeño, sautéing them until almost soft, about 8 minutes.
3
Stir in the minced garlic, freshly grated ginger, and lime zest, sautéing for another 3 minutes until fragrant.
4
Sprinkle in the curry powder, ground coriander, and crushed red pepper flakes, and sauté until the spices release their wonderful aromas.
5
Pour in the vegetable broth, tomato sauce, and diced tomatoes (with juice), bringing the mixture to a boil.
6
Once boiling, mix in the creamy peanut butter, reducing the heat and allowing it to simmer and melt into the curry.
7
Next, stir in the coconut milk, drained garbanzo beans, and optional dried fruit, allowing the curry to simmer for an additional 10 minutes to meld the flavors.
8
Taste and season with sea salt as needed.
9
Serve the curry over cooked brown rice in bowls, garnishing each serving with a dollop of nonfat yogurt and a sprinkle of fresh chopped cilantro.
Nutrition Information
10.4g
Fat
36.3g
Carbs
7.9g
Protein
5g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Savory African Peanut Coconut Curry?
It is a hearty vegetarian dish inspired by Senegalese peanut soup and South African traditions, featuring vegetables, spices, and creamy peanut butter.
Is this recipe vegetarian?
Yes, the recipe is naturally vegetarian and can be made vegan by omitting the yogurt garnish.
Can I add meat to this African curry?
Yes, you can adapt the recipe by using chicken broth instead of vegetable broth and adding pieces of chicken.
How many calories are in one serving?
Each serving contains approximately 275 calories.
What is the protein content of this dish?
This curry provides 7.9g of protein per serving.
Is this recipe gluten-free?
Yes, all the primary ingredients listed in this recipe are gluten-free.
What type of peanut butter should I use?
The recipe calls for 2/3 cup of creamy peanut butter.
What kind of oil is best for sautéing the vegetables?
You can use either olive oil or peanut oil to sauté the onions and carrots.
How many grams of fiber are in a serving?
There are 5g of fiber per serving in this recipe.
What spices give the curry its flavor?
The flavor comes from a blend of Madras curry powder, ground coriander, and crushed red pepper flakes.
How long does it take to cook the initial vegetables?
The chopped onion, grated carrots, and minced jalapeno should be sautéed for about 8 minutes until almost soft.
What type of curry powder is recommended?
The recipe recommends using Madras curry powder.
Can I use ginger paste instead of fresh ginger?
Yes, the recipe suggests using either one tablespoon of fresh grated ginger or ginger paste.
How much vegetable broth is required?
You will need two 14-ounce cans of vegetable broth.
Are the dried fruits mandatory?
No, the dried apricots and golden raisins are optional additions for a subtle sweetness.
What should I serve with the curry?
It is best served over a bed of warm brown rice with a dollop of yogurt and fresh cilantro.
How many garlic cloves are needed?
The recipe requires 3 minced garlic cloves.
Is this curry spicy?
The dish is mild as prepared, but the heat can be increased by adding more minced jalapenos or red pepper flakes.
When do I add the coconut milk?
Stir in the coconut milk after the peanut butter has melted into the boiling broth mixture.
What is the fat content per serving?
Each serving contains 10.4g of fat.
Do I need to drain the diced tomatoes?
No, the diced tomatoes should be added with their juice.
How much salt is recommended?
The recipe suggests adding sea salt to taste, which is approximately 2 teaspoons.
What type of onion should I use?
One large white onion, chopped, is used for this recipe.
What beans are used in this curry?
The recipe uses two 15-ounce cans of garbanzo beans (chickpeas), drained and rinsed.
How long does the curry need to simmer?
After adding the coconut milk and beans, let the curry simmer for about 10 minutes to meld the flavors.
What are the total carbohydrates per serving?
There are 36.3g of carbohydrates per serving.
How many jalapenos are used?
Depending on your heat preference, you can use 1 to 2 minced jalapenos.
What does the lime zest add to the dish?
The lime zest is added with garlic and ginger to provide a fragrant, citrusy aroma.
Can I use nonfat yogurt for the topping?
Yes, the recipe specifically recommends a dollop of nonfat yogurt for serving.
What is the total count of ingredients used?
There are 22 ingredients listed for this Savory African Peanut Coconut Curry.