Cape Malay Mussels – Fragrant, Lighter & Full of Flavour
A coastal favourite infused with Cape Malay spice — rebalanced for modern living.
Short Description
Cape Malay Mussels bring together the sweetness of fresh West Coast mussels and the warmth of aromatic spices. Traditionally enriched with cream or excess oil, this version keeps things lighter by using tomatoes and a touch of coconut milk for gentle creaminess. The result is bold, fragrant and beautifully balanced. Serve it with wholewheat roti or brown basmati rice for a complete coastal meal.
Ingredients (Serves 4)
- 1.5 kg fresh West Coast mussels, cleaned and debearded
- 1 tbsp canola oil
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 tbsp fresh grated ginger
- 1½ tbsp Cape Malay curry powder
- 1 tsp ground turmeric
- 1 tsp ground coriander
- 1 small cinnamon stick
- 1 tin (400 g) chopped tomatoes
- ½ cup light coconut milk
- ½ cup low-sodium vegetable stock
- 1 fresh chilli, finely sliced (optional)
- 1 tbsp lemon juice
- Fresh coriander, chopped
- Freshly ground black pepper
Serve with:
- Brown basmati rice or wholewheat roti
Method
- Rinse mussels under cold water and discard any that remain open when tapped.
- Heat canola oil in a large pot over medium heat.
- Sauté onion for 3–4 minutes until soft. Add garlic and ginger; cook for 30 seconds.
- Stir in curry powder, turmeric, ground coriander and cinnamon stick. Toast gently for 1 minute.
- Add chopped tomatoes and vegetable stock. Simmer for 5 minutes to deepen flavour.
- Stir in light coconut milk and bring to a gentle simmer.
- Add mussels, cover and steam for 5–7 minutes until shells open, shaking once or twice.
- Discard unopened mussels. Stir in lemon juice and fresh coriander.
- Serve immediately with brown basmati rice or roti.
Nutrition Snapshot (per serving, without rice/roti)
- Calories: ± 340 kcal
- Cholesterol: ± 55 mg
- Omega-3: ± 0.8 g
- Omega-6: ± 1.2 g
Why it’s a smarter choice
Mussels provide quality protein and natural omega-3 fats. Using light coconut milk keeps the dish creamy without relying on heavy dairy. The tomato base adds antioxidants while keeping saturated fat moderate. Bold spices deliver richness without excess oil.
Chef’s Tip
For extra texture and fibre, add a handful of rinsed canned chickpeas during the simmering stage — they absorb the curry flavour beautifully.
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