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Curried Okra, Mushrooms and Garbanzo Beans Recipe

Curried Okra, Mushrooms and Garbanzo Beans Recipe

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Curried Okra, Mushrooms and Garbanzo Beans

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Ingredients:

Serving

4 cloves garlic, chopped roughly
1 inch fresh gingerroot, peeled and chopped roughly.
2 fresh red chilies, seeded and chopped (use more or less to your tastes )
3/4 cup cold water
1 tbsp safflower oil ( vegetable or sunflower will work too)
1 1/4 tsp coriander seeds
1 tsp cumin seed
1 1/4 tsp ground cumin
2 green cardamom pods, seeds removed and then ground
1/4 tsp ground turmeric
14 oz chopped tomatoes
3/4 lb mushroom ( you can cut them if they are too large)
8 oz garbanzo beans (cooked )
8 oz okra, trimmed and cut into 1/2 inch slices
2 tbsp cilantro, chopped
1 large ripe mango , weight equally approximately 1 1/4 lb
1 clove garlic, crushed
1 yellow onion, finely chopped
2 tsp gingerroot, grated
1 -2 fresh red chile, seeded and chopped finely (more or less to your tastes )
1 pinch salt
1 pinch sugar

Directions:

For the Relish: First you will want to peel your mango and then cut off the flesh from the pit.
Place the mango in a bowl, and process it with a food processor, or simply mash it with a hand masher, whatever you choose to do.
Mix in the rest of the ingredients and set aside.
For the curry: In a clean food processor bowl, place the garlic, ginger, chiles and 3 tablespoons of water, and process until smooth.
Next, heat your oil in a large saucepan, and add the whole coriander seeds, cumin seeds, and allow them to sizzle for a few seconds, allowing for the flavors to release a bit.
Then add the ground cumin, the ground cardamom seeds, and turmeric and cook for about a minute or so.
Then add the garlic paste that you made in the processor, along with the tomatoes and remaining water.
Stir to mix well, and then add the mushrooms, okra, and garbanzo beans.
Stir again, and then bring to a boil.
Reduce your heat and then cover and simmer for 5 minutes.
Remove the lid and turn your heat up slightly and cook for about 8-10 more minutes (maybe less depending on your okra), until the okra is tender but not too soft (you dont want mushy okra).
Remove from heat and add your chopped cilantro, stirring lightly.
Serve with your mango relish and rice (I like it with basmati).

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	191.39 Kcal (801 kJ)
Calories from fat	51.31 Kcal
		% Daily Value*
Total Fat	5.7g	9%
Sodium	34.35mg	1%
Potassium	760.77mg	16%
Total Carbs	29.99g	10%
Sugars	14.11g	56%
Dietary Fiber	7.53g	30%
Protein	7.92g	16%
Vitamin C	62.6mg	104%
Iron	2.9mg	16%
Calcium	87.5mg	9%

Amount Per 100 g
Calories	59.12 Kcal (248 kJ)
Calories from fat	15.85 Kcal
		% Daily Value*
Total Fat	1.76g	9%
Sodium	10.61mg	1%
Potassium	235.02mg	16%
Total Carbs	9.26g	10%
Sugars	4.36g	56%
Dietary Fiber	2.32g	30%
Protein	2.45g	16%
Vitamin C	19.3mg	104%
Iron	0.9mg	16%
Calcium	27mg	9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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