This is a delicious curry with a difference. As well as containing ALL your 5-a-day, it comes in at under 300 calories making it super healthy. Cape Malay is a fusion of South East Asian and South African cuisine. The common elements of this style of cooking are apricot preseve, white wine vinegar and chilli, giving a sweet, tangy and hot curry that is still immensely popular in South Africa today.
Cape Malay Curry - Serves 2
1 large onion, finely chopped
2-3 tomatoes, diced
Half an aubergine, cut into bite-sized pieces
160g sweet potato, cut into bite-sized pieces
2 handfuls of green beans, halved
20ml sunflower oil
A small handful of fresh curry leaves (omit if you can't find fresh leaves)
1 clove of garlic, finely chopped
1-inch piece of ginger, finely chopped or grated
1-2 green chillies, finely chopped
1-2 tbsp Cape Malay curry powder (see below if you want to make your own or you can buy from our website)
2 tsp white wine vinegar
2 tsp apricot preserve
Approx 300ml of hot water or stock
Heat the oil in a heavy-based saucepan and fry the curry leaves for 30 seconds before adding the onions with a pinch of salt. Cook the onions until they are soft, sweet and golden (about 10-20 minutes). Add the garlic, ginger and chillies and fry for a further 2-3 minutes. Add the diced tomato and Cape Malay curry powder. Then add the vinegar and apricot preserve.
Stir in the aubergine and sweet potato. Add just enough hot water or stock to cover the vegetables and once almost cooked (15 mins or so), add the green beans and cook for a further 5-10 minutes.
Your 5-a-day done!
Cape Malay Curry Powder (makes about 5 tbsp)
- ½ tsp dried chilli flakes
- 10 x peppercorns
- 2 tsp fennel seeds
- 2 tsp coriander seeds
- 4 green cardamom, seeds only
- ½ tsp cumin seeds
- ½ tsp fenugreek seeds
- 4 cloves
- 2 tsp black mustard seeds
- 2 tbsp dried curry leaves (optional)
Toast all the spices above in a dry pan until aromatic and the grind with:
- ½ tsp turmeric
- ½ tsp ground coriander