Recipe of the Month for October, with Ann Murray

October 04 2019
Recipe of the Month for October, with Ann Murray

Spice up your life!

I’M writing this article on a rather dreary day at the end of September. I’m feeling sad that the beautiful weather of the summer seems to have left us. Still, it was good while it lasted!

So, I’ve picked a recipe for this month which is full of sunshine and flavour: sweet potato and mango jalfrezi. It’s vegetarian and vegan to satisfy a wider audience, but of course you could add raw prawns (cooked prawns will go rubbery) or cooked chicken towards the end of the cooking time. If you do this, cook the prawns for 4 minutes or until they turn pink; 5 mins for the chicken, or until it is hot all the way through.

Don’t be put off by the list of ingredients – they all add something to the flavour. If you don’t have all the ingredients, why not pop into the Health Shop in Chipping Sodbury, where you can buy small amounts more economically. The trick, as with all curries, is to gather all the ingredients together before you start. Then the actual cooking is easy – and quicker than waiting for a take away to be delivered.

Bring a little sunshine into your life!


Sweet Potato and Mango Jalfrezi


Serves 2


You will need:


  • Vegetable oil – 2 tbsps

  • Turmeric- ¼ tsp

  • Cumin seeds – ½ tsp

  • Mustard seeds – ½ tsp

  • Garlic cloves – 2, finely chopped

  • Fresh ginger – a piece about 1 inch long, finely chopped

  • Curry powder – 1 tbsp

  • Spanish onion (mild) – ½ a large one, chopped

  • Fresh red chilli 1, sliced

  • Peppers – ¼ of each, orange, yellow and red, coarsely chopped

  • Cauliflower – 250g (½ lb), broken into small florets

  • Sweet potato – 250g (½ lb) chopped into 1cm (½ inch) dice

  • Mango – ½

  • Fresh coriander leaves – chopped

  • Fresh tomato– 1 chopped

  • Garam masala – 1 tsp

  • Good quality vegetable stock – 500ml (a generous ¾ pint)

  • Lemon juice.

To serve: strips of pepper and coriander leaves


Here’s what you do:


1. Heat the oil in a wok and fry the turmeric and seeds for about 30 secs.

2. Add the garlic and ginger and stir–fry for about 30 secs more.

3. Mix the curry powder with just enough water to make a paste and add to the pan.  Stir-fry for a further minute.

4. Add the onion, chillies and peppers. Fry for about 5 mins more.

5. Stir in the stock, sweet potatoes, and cauliflower.

6. Bring to the boil, then reduce the heat and simmer until the vegetables are tender (about 10 mins)

7. Add the coriander, tomato, and garam masala. Continue cooking for another 5 mins on a medium heat. (Add a little water if the dish is looking a little dry.)

8. While this is cooking, peel and roughly chop the mango.

9. Add salt to the dish if necessary.

10. Stir in the mango and serve immediately with a squeeze of lemon juice over the top.

11. Serve with plain rice or naan bread. A mix of green beans and okra go well with this dish. Only wipe the okra with a damp kitchen towel. If you rinse, it will go slimy. Steam or microwave the veg.