Cape Malay Curry

Beginning in the 17th century, slaves from Indonesia and India were brought to work the farms of Cape Town, South Africa. They came to be known as Cape Malays, and as a result of their influence, curry dishes are widespread in South Africa. Cape Malay curry is known for combining sweet and savory flavors--using sweet spices like cinnamon and ginger, dried fruit (especially dried apricots), and savory seasonings like garlic and onions. Though usually served with rice, this beef stew is also great over mashed potatoes or egg noodles.

Yield: 4 servings (serving size: 1 1/4 cups)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 349
  • Calories from fat: 30%
  • Fat: 11.5g
  • Saturated fat: 3.4g
  • Monounsaturated fat: 5.1g
  • Polyunsaturated fat: 1.2g
  • Protein: 25.7g
  • Carbohydrate: 35.3g
  • Fiber: 3.9g
  • Cholesterol: 71mg
  • Iron: 4.3mg
  • Sodium: 396mg
  • Calcium: 77mg

Ingredients

  • 1 1/2 teaspoons ground turmeric
  • 1 1/2 teaspoons ground cumin
  • 1 1/2 teaspoons ground coriander
  • 1 1/2 teaspoons chili powder
  • 3/4 teaspoon ground cinnamon
  • 1/2 teaspoon salt
  • 2 teaspoons canola oil
  • 2 cups chopped onion
  • 1 1/2 tablespoons minced peeled fresh ginger
  • 2 bay leaves
  • 1 garlic clove, minced
  • 1 pound beef stew meat, cut into bite-sized pieces
  • 1 1/4 cups less-sodium beef broth
  • 1 cup water
  • 1 cup chopped green bell pepper (about 1 medium)
  • 1/3 cup chopped dried apricots
  • 1/3 cup apricot spread (such as Polaner All Fruit)
  • 2 teaspoons red wine vinegar
  • 1/4 cup low-fat buttermilk

Preparation

  1. Combine turmeric, cumin, coriander, chili powder, cinnamon, and salt in a small bowl, stirring well.
  2. Heat oil in a Dutch oven over medium-high heat. Add spice mixture; cook 15 seconds, stirring constantly. Add onion; sauté 2 minutes. Add ginger, bay leaves, and garlic; sauté 15 seconds. Add beef; sauté 3 minutes. Add broth and next 5 ingredients (through vinegar); bring to a boil. Cover, reduce heat, and simmer 1 1/2 hours. Uncover; discard bay leaves. Simmer 30 minutes or until beef is very tender. Remove from heat; stir in buttermilk.
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