food

Instant Pot Mango Coconut Chickpea Curry (V + GF)


This fragrant vegan, mango coconut chickpea curry is packed with nutrients and cooks in just 10 minutes in the instant pot! 

It is currently mango season and I am able to purchase fresh mangoes at a lower price to make some of my favorite foods! I typically use mango for sweet dishes such as desserts or smoothies, but adding mango into savory dishes can really elevate the flavor profile. I often cook Thai curries because of how easy and nutritious they are. To balance out the spiciness from the curry pastes, I added fresh mango into the curry to act as a natural sweetener. On top of acting as a sweetener, the mango also acts as a thickener to the curry.

This curry is absolutely delicious and there are so many nutritious components in the curry as well. Because the curry is vegan, it will last in the fridge a bit longer, making it ideal for meal prepping. This recipe is good for about 5-6 meals. I have highlighted the health benefits of the curry components below:

Red bell pepper: Low-calorie vegetable that can help with vision and contains antioxidants that boost immunity.

Carrots: Low-calorie vegetable that can help with vision, digestion, and lowering blood pressure.

Bamboo: Low-calorie food that helps decrease inflammation and aids with digestion. Can also have antibacterial and anti-cancer benefits.

Chickpeas: Plant-based protein source that is high in fiber, minerals, and nutrients. Is energy-dense which acts as a good replacement for other starches such as bread and potato.

Coconut: Helps with bone health and contains micronutrients like iron and, copper, and manganese. Helpful for people who are anemic.

Ginger and garlic: Helps with digestion and contains antioxidants and antibacterial properties.


Instant Pot Mango Coconut Chickpea Curry

yield: 5 servings

total cook time: 20 min.

Ingredients:

  • 2 tbsp. vegetable oil
  • 15 g. minced garlic (3 large cloves)
  • 5 g. ginger, sliced (1 tbsp.)
  • 30 g. red curry paste (2 tbsp.)
  • 120 g. carrots, sliced (1 large carrot)
  • 480 g. low sodium vegetable broth (2 c.)
  • 21 oz. full-fat coconut milk (1 1/2 can)
  • 230 g. uncooked chickpeas, soaked for at least 2 hours OR cooked chickpeas (1 1/2 c.)
  • 250 g. fresh mango, pureed or chopped (1 3/4 c.)
  • 42 g. vegan fish sauce (3-4 tbsp.)
  • 18 g. brown sugar (2 tbsp.)
  • 190 g. canned bamboo shoots (1 1/3 c.)
  • 60 g. water (1/4 c.)
  • 1 large red bell pepper, cut into medium chunks

Directions:

  1. Turn the instant pot on “Saute” mode and add in the vegetable oil. Add in the garlic, ginger, and curry paste and saute for about 2 min until fragrant. Add in the carrots and saute for an additional minute. Add in the vegetable broth and coconut milk to deglaze the bottom of the pan for 30 sec.
  2. Add in the rest of the ingredients except the red bell pepper and mix until combined. If you are using cooked chickpeas, do not add the chickpeas now. Add the chickpeas after the curry is done cooking. Place the lid on the pressure cooker and turn the instant pot to “Pressure Cook” on “High pressure” and set the time to 10 min. Allow to cook.
  3. Once cooked, allow the pressure to release naturally. Once all pressure has released naturally, remove the pod lid and stir the contents inside. Stir in the red bell pepper. The heat from the curry will cook the bell pepper.
  4. The curry will be pretty runny now but will thicken gradually as it cools more.
  5. Serve curry with rice and top with cilantro if desired!

*Nutrition facts are estimates

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