Vegetable Masala

Vegetable Masala could be just the gluten free, dairy free, lacto ovo vegetarian, and vegan recipe you've been looking for. This recipe serves 6 and costs $1.35 per serving. One serving contains 360 calories, 7g of protein, and 14g of fat. This recipe is liked by 241 foodies and cooks. This recipe is typical of Indian cuisine. A mixture of serrano chile, maple syrup, canned tomato sauce, and a handful of other ingredients are all it takes to make this recipe so delicious. Several people really liked this side dish. From preparation to the plate, this recipe takes around 45 minutes. It is brought to you by The Green Forks. All things considered, we decided this recipe deserves a spoonacular score of 81%. This score is awesome. Similar recipes include Mixed Vegetable Masala, Mixed Vegetable Masala, and punjabi chana masalan or punjabi chole masala | easy chana masala.

Servings: 6

 

Ingredients:

brown basmati rice, cooked

1 cup canned coconut milk

1 (29 oz) can tomato sauce

1 tablespoon canola or coconut oil

1 tablespoon fresh grated ginger

1 tablespoon garam masala

2 garlic cloves, minced

1 tablespoon pure maple syrup

1 onion, chopped (about 1 cup)

assorted vegetables, cooked (cauliflower, peas, carrots, potatoes, broccoli, peppers, etc.)

½ teaspoon sea salt

1 serrano chile, seeded and chopped (or 1 jalopeño with seeds)

Equipment:

dutch oven

ladle

Cooking instruction summary:

Heat oil in dutch oven set over medium heat. Sauté onion until light golden and tender, about 10 minutes. Add garlic, ginger, serrano, and garam masala; cooking stirring frequent, until fragrant, about 3 minutes.Add tomato sauce, syrup, and salt; bring mixture to a boil then reduce heat and simmer, covered, for 15 minutes.Stir in coconut milk and return to simmer.Stir in vegetables, continue to simmer an additional 5 minutes to heat the vegetables through, and ladle over rice to serve.

 

Step by step:


1. Heat oil in dutch oven set over medium heat. Sauté onion until light golden and tender, about 10 minutes.

2. Add garlic, ginger, serrano, and garam masala; cooking stirring frequent, until fragrant, about 3 minutes.

3. Add tomato sauce, syrup, and salt; bring mixture to a boil then reduce heat and simmer, covered, for 15 minutes.Stir in coconut milk and return to simmer.Stir in vegetables, continue to simmer an additional 5 minutes to heat the vegetables through, and ladle over rice to serve.


Nutrition Information:

Quickview
360k Calories
12g Protein
4g Total Fat
68g Carbs
24% Health Score
Limit These
Calories
360k
18%

Fat
4g
7%

  Saturated Fat
0.79g
5%

Carbohydrates
68g
23%

  Sugar
6g
7%

Cholesterol
0.0mg
0%

Sodium
586mg
25%

Get Enough Of These
Protein
12g
25%

Vitamin A
2354IU
47%

Manganese
0.88mg
44%

Folate
151µg
38%

Fiber
8g
35%

Iron
2mg
16%

Copper
0.3mg
15%

Phosphorus
143mg
14%

Vitamin B1
0.19mg
13%

Potassium
418mg
12%

Vitamin B3
2mg
11%

Magnesium
42mg
11%

Zinc
1mg
9%

Vitamin B6
0.16mg
8%

Vitamin B2
0.14mg
8%

Calcium
63mg
6%

Vitamin E
0.88mg
6%

Vitamin K
4µg
5%

Vitamin C
3mg
5%

Selenium
3µg
5%

Vitamin B5
0.23mg
2%

covered percent of daily need
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Food Trivia

'SPAM' is short for spiced ham.

Food Joke

One afternoon a man came home from work to find total mayhem in his house. His three children were outside, still in their P.J.'s, playing in the mud, with empty food boxes and wrappers thrown all about the front yard. The door to his wife`s car was open, as was the front door to the house. Proceeding into the entry, he found an even bigger mess. A lamp had been knocked over, and a throw rug was wadded against one wall. In the front room the TV was blaring a cartoon channel, and the family room was strewn with toys and various items of clothing. In the kitchen, dishes filled the sink, Breakfast food was spilled on the counter, dog food was spilled on the floor, a broken glass lay under the table, and a small pile of sand lay piled up by the back door. He quickly headed up the stairs, stepping over toys and other piles of clothes, looking for his wife. He was worried that she might be ill, or worse! He found her.

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