Vegetable Mango Curry (Low-Fat Vegan Recipe)
Vegetable mango curry is a low-fat vegan recipe with a savory combination of Thai-inspired mango curry sauce made without coconut milk or added oil.
Servings: 6
Calories: 191kcal
Ingredients
For Crispy Tofu (optional)
- 14 ounces Tofu firm or extra-firm
- 1 tablespoon lime juice or lemon juice
- 1 tablespoon soy sauce or tamari
- 1 tablespoon cornstarch
For Mango Curry
- 2 medium mangoes peeled and sliced, or use frozen
- 1 tablespoon soy sauce or tamari
- 1 teaspoon maple syrup or 1 pitted date
- 2 tablespoons Thai curry paste see notes
- 1 ½ cups plant milk
- 2-3 drops coconut extract
- 1 medium onion cut in half and sliced or medium diced
- 3 cloves garlic minced or pressed
- 1 medium zucchini sliced in half lengthwise, then sliced into half-moons
- 1 medium red bell cored and sliced
- 2 cups green beans broken or cut into bite-sized pieces
- 2 medium carrots peeled and sliced or diced
- 1 small lime cut into wedges, optional
Instructions
How to make crispy tofu
- Press firm or extra firm tofu in a tofu press, or wrap it in paper towels, place it between something flat, and weigh the top down.
- Cube the tofu and place it in a bowl. Toss the cubes with 1 tablespoon of soy sauce (or Tamari) and 1 tablespoon of lime or lemon juice.
- To bake. Preheat the oven to 425 F (220 C). Toss the tofu with 1 tablespoon of cornstarch and place it on a parchment-lined baking sheet. Bake for 20-25 minutes, flipping halfway through.
- To air fry, Preheat the air fry to 375 F (190 C). Air fry the tofu for 10-12 minutes. Toss the tofu after 7 minutes.
How to make mango curry
- Add the mango slices, soy sauce, maple syrup, and curry paste to a blender or food processor.
- Measure the plant milk in a cup and add the coconut extract. Taste a little to adjust the flavor before adding it to the blender. Blend the sauce until smooth and set it aside.
- Heat a large skillet or wok and add the onions. Sauté for 4-5 minutes until they become soft.
- Mix in the garlic, then add the rest of the vegetables and allow them to cook until they become soft.
- Stir the mango sauce into the vegetables and add the tofu (if using). Allow the sauce to simmer for 5 minutes. Taste and add lime juice if desired. Add additional plant milk if you want to thin it out.
- Serve over rice or noodles if desired.
Video
Notes
- Nutritional information includes oil-free crispy tofu.
- Consult my post for how to bake tofu or how to air fry tofu for more information.
- To substitute frozen mango for fresh, allow it to thaw before a bit so that it's easier to blend.
- Use Thai red curry paste or follow my recipe for fresh oil-free vegan curry paste.
- Make this curry with fresh, frozen, prepared, or canned vegetables of your choice.
- Store leftover mango curry in an airtight container for 4 days. For best results, store leftover rice or noodles separately. Reheat the curry in a saucepan or in the microwave. Rice or noodles are best reheated in a steamer basket.
- You can freeze mango curry sauce for up to 3 months in a tightly sealed container or freezer bag. It’s best to freeze mango curry with vegetables without added noodles which can get mushy once thawed and reheated.
Nutrition
Calories: 191kcal | Carbohydrates: 31g | Protein: 10g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Sodium: 388mg | Potassium: 478mg | Fiber: 5g | Sugar: 20g | Vitamin A: 6001IU | Vitamin C: 68mg | Calcium: 224mg | Iron: 2mg