Mushroom Curry, Parsnip Rice and Spiced Mango Chutney

Raw curry overhead shot with microgreens on top, in a white bowl
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Mushroom Curry, Parsnip Rice and Spiced Mango Chutney

This recipe is fairly easy to make, the curry sauce is out of this world.

Nutrition (For one serving)

Calories: 458kcalCarbohydrates: 56gProtein: 11gFat: 25gSaturated Fat: 6gSodium: 2298mgPotassium: 1556mgFiber: 15gSugar: 31gVitamin A: 4118IUVitamin C: 142mgCalcium: 94mgIron: 5mg


Marinated vegetables

  • 3 cups portabello mushrooms
  • 1 1/2 cups aubergine eggplant, peeled & diced small
  • 1 cup peas
  • 1/2 cup broccoli cut from the stem into 1 cm mini-florets
  • 6 tomatoes medium-size, diced small
  • 1 tbsp lemon juice
  • 2 tbsp tamari
  • 3 tbsp olive oil
  • 2 tbsp curry powder
  • 2 tsp salt

Curry sauce

  • 1 red pepper
  • 1 clove garlic
  • 1 tsp lemon juice
  • 1/2 tbsp tamarind pulp
  • 1/4 inch ginger or 1cm cube, fresh
  • 1/2 cup fresh coriander cilantro
  • 1 tbsp curry powder try to get curry powder without salt in it
  • 1/2 cup fresh coconut from a brown coconut
  • 1/4 cup water
  • 1/4 tsp salt to taste

Parsnip rice

  • 2 cups parsnips fresh, peeled
  • 3 tbsp pine nuts
  • 1 tbsp olive oil
  • 1 tsp lemon juice
  • 1/4 tsp salt
  • 1 tbsp white miso

Spiced mango chutney

  • 2 mangoes medium-size
  • 1/4 tsp salt
  • 2 tsp lemon juice
  • 1 tsp apple cider vinegar
  • 1 tsp ginger minced
  • 1/2 tsp cumin


Marinated vegetables

  • In a large bowl, mix the mushrooms, aubergine, peas, broccoli and tomatoes in lemon juice, tamari, olive oil, curry powder, and salt.
  • Spread onto a dehydrator sheet and dehydrate for 2 – 3 hours at 105 degrees F.

Curry sauce

  • To make the tamarind paste, soak the tamarind in water until it goes soft (the seedless type you can buy in a packet is fine for this) and strain through a sieve. If you don’t have any tamarind available, simply leave out.
  • Blend all ingredients in a high-power blender until smooth and creamy. You may need to add more water, depending on what type of coconut you used.
  • Mix the softened dehydrated vegetables with the sauce and return to the dehydrator in a large covered bowl to warm before serving.

Parsnip Rice

  • Pulse in the food processor until rice-like.

Spiced mango chutney

  • Finely dice one mango and set aside.
  • Blend all remaining ingredients in a high-power blender.
  • Add the diced mango to the blender and blend on low for a few seconds.


Serve each element separately.
Rate This Recipe
5 from 5 votes
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Russell James

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August 6th, 2009

71 thoughts on “Mushroom Curry, Parsnip Rice and Spiced Mango Chutney”

  1. Hi Russell Really enjoyed you talk on Sunday at the Veg fest London. Could you put the recipe for the Nan bread on you site please as would like to make it thank you Tracey

  2. This curry came out of my dehydrater and blew my mind all four portions gone in one serving – super star

  3. This is really yummy! My first attempt at your raw recipes. The parsnip rice turned out creamy and quite delicious, who’d have thought ‘rice’ would be so good 😉
    Love the mango chutney and warm curry too. Felt light and just about 80% full after having 1 serve. Quite unlike the drowsy heaviness I’d feel after a serve of fried rice. Thanks very much for this recipe, Russell!

  4. Hi please forgive me for this question as I am new to this. If you are dehydrating at 105 degrees isn’t that cooking it?

  5. Hi Russell, can you tell me which type of mint you prefer to use for any of your sweet creations? I know spearmint is not quite so bitter as bog standard garden mint, but thought I would ask which would be better or which you prefer to use.

  6. Hi Russell, I don’t have a dehydrator but my oven goes as low as 100 degrees and is fan forced, do you think I could use that instead?

  7. What kind of curry powder is best to use/tastiest? In Canada when you say curry powder, we would use the yellow kind like for Jamaican cuisine. But I lived in England and experienced various kinds of curries so… I am wondering which you used for this amazing looking dish. Thanks so much ?

  8. what could you use to replace the mushrooms. I know plenty of people who won’t eat them?

    • There’s no real substitute for mushrooms in terms of flavour, so you could just increase the amount of the other vegetables, or add other chopped veg such as cucumber, courgette (zucchini) and celery.

  9. I need salad dressings that are equivalent to those sold by major brands in the stores. French etc. It is easier to entice my friends to go raw when they see it CAN be done!

  10. Living in the Northeast, I’ve been looking for raw ideas for cooler weather and also to fill my love of curry. This looks like a great one. Thanks Russell. :)))

  11. Going to make this tomorrow (: Excited to see how it turns out. I was wondering how many this would serve? Three? Four? Thanks Russell for sharing your genious recipes with us. Love it.

  12. Morning, truly love your work….I do believe you are the Best!
    Have your 6 recipe books above…But do not have your ‘5 Most Popular’ …can’t wait!
    Also interested in your DVD from your class-room and others…
    Radiant health always…..joann

  13. First of all; thank you for the recipe, really love your contributions to the raw community!
    A question for the recipe: what is ment with this line: 1/2 cube fresh coriander
    Is it ½ cm or ½ cup?

  14. Made this last night – the flavors were nicely balanced and the curry a perfectly textured coating for the vegetables. Thank you once again!

  15. This recipe was incredible! Had an East Indian flare to it without the red-hot-burn-your-mouth-I-can-see-through-time kind of spices. I found I could eat each thing separately or take a bit of each on my fork and eat them all at once – they compliment each other so well.

  16. This was fabulous!!

    I made this for this evening’s meal and my soon to be father-in-law (meat & potato die hard) said that it looked and smelt very good…this man doesn’t like anything exotic 🙂

    For the chutney, I prefer mine more chunky so I pureed the mango, followed the recipe and added small diced parts of a Braeburn apple, diced pieces of raisins and chopped walnuts.

    For the rice, I didn’t have any parsnips, so I used jicama instead.

    I wanted to lick my plate at the end of the meal – so tasty!

    Your a genius – many thanks!!!


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