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Tempeh and Mango Curry

Serves 6


    The stars of this delicious curry dish are yellow and orange fruits and vegetables, which are high in a form of carotenoids called xanthophylls. These compounds have more of a yellow pigment as opposed to their orangier cousins, the carotenes. While a powerful antioxidant, xanthophylls are mostly associated with maintaining good eye health.


    Mix and match

    This curry is easily adaptable to whichever vegetables you have on hand. Experiment to find your favourite combination.


    Tempeh and Mango Curry


      • 1 Tbsp (15 mL) coconut oil
      • 1/3 cup (80 mL) chopped shallots
      • 4 garlic cloves, minced
      • 2 Tbsp (30 mL) peeled and minced fresh gingerroot
      • 1 serrano pepper or jalapeno pepper, finely chopped and seeded for less spice
      • 3 Tbsp (45 mL) Thai yellow curry paste
      • 2 cups (500 mL) light coconut milk
      • 1 tsp (5 mL) ground turmeric
      • 2 Tbsp (30 mL) low-sodium soy sauce or coconut aminos
      • 2 cups (500 mL) bite-sized cauliflower pieces
      • 1 1/2 cups (350 mL) bite-sized pieces butternut squash
      • 1 1/2 cups (350 mL) bite-sized pieces of plain tempeh
      • 1 cup (250 mL) frozen mango chunks
      • 1/2 cup (125 mL) roasted cashews
      • 1 lemon, cut into wedges, optional


      Per serving:

      • calories289
      • protein13 g
      • total fat17 g
        • sat. fat8 g
      • total carbohydrates25 g
        • sugars8 g
        • fibre5 g
      • sodium620 mg



      In large saucepan, heat coconut oil over medium heat. Add shallots, garlic, ginger, and chopped serrano pepper and cook, stirring often, until shallots are tender, about 3 minutes. Stir in curry paste and cook, stirring constantly, for a minute. Add coconut milk, turmeric, and soy sauce or aminos, stirring into curry mixture until well combined. Bring mixture to a simmer before stirring in cauliflower, squash, and tempeh. Reduce heat to medium-low, cover and let simmer, stirring occasionally, until cauliflower and squash are al dente, about 10 to 15 minutes. Remove lid from saucepan, stir in mango chunks, and let cook for another minute.


      To serve, divide curry among serving bowls and garnish with roasted cashews and a squeeze of lemon. Enjoy warm.


      Store any leftovers in airtight container in the refrigerator for up to 4 days. Reheat, stirring constantly over medium heat, with some additional coconut milk should it need a bit more moisture.



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      Pear and Butternut Squash Salad with Ginger, Crispy Sage, and Hazelnuts

      Pear and Butternut Squash Salad with Ginger, Crispy Sage, and Hazelnuts

      Many flavours that complement pears—sage, ginger, maple syrup—also go well with butternut squash, so it makes sense to bring the two together. For this autumn salad, mixed greens are tossed with marinated squash ribbons that serve to dress the salad with spicy, gingery brightness. A juicy yet firm medium-sweet pear, such as red Anjou, works well here, and its vibrant red skin makes a pretty plate alongside butternut squash. The finishing touch is a sprinkling of crispy sage and maple syrup-toasted hazelnuts. Refrigerator tip Treat butternut squash ribbons as you would a dressing, keeping them in the refrigerator until ready to use. They will last a few days in the refrigerator, and you can have them on hand to dress small amounts of lettuce. If, rather than making one large salad, you want to serve individual amounts of this salad, just dress a few leaves with some ribbons; cut up pear and fry sage leaves as you serve.