Quick Veggie Masala Food
VEGETABLE MASALA
Masala means a spicy mixture. Vegetable masala is a mixture of vegetables like potatoes, carrots, peas and beans cooked with onions & tomatoes adding spices like garam masala powder, ginger and garlic powder.
Provided by Laxmi Laxman
Categories World Cuisine Recipes Asian Indian
Time 30m
Yield 4
Number Of Ingredients 17
Steps:
- Place potatoes, carrots and green beans in the cold water. Allow to soak while you prepare the rest of the vegetables; drain.
- In a microwave safe dish place the potatoes, carrots, green beans, peas, salt and turmeric. Cook for 8 minutes.
- Heat oil in a large skillet over medium heat. Cook mustard seeds and cumin; when seeds start to sputter and pop, add the onion and saute until transparent. Stir in the tomatoes, garam masala, ginger, garlic and chili powder; saute 3 minutes. Add the cooked vegetables to the tomato mixture and saute 1 minute. Garnish with cilantro leaves.
Nutrition Facts : Calories 167.5 calories, Carbohydrate 29.8 g, Fat 4.3 g, Fiber 4.6 g, Protein 4.2 g, SaturatedFat 0.7 g, Sodium 641.3 mg, Sugar 6.2 g
QUICK VEGGIE MASALA
This dish is quick when you already have the rice cooked. You can also save time and add nutrition by not pealing the potatoes. The key ingredient is the curry paste that can be purchased in jars and comes in a variety of blends and degrees of heat - from mild to extra hot.
Provided by VeggieChallenge
Categories Rice
Time 20m
Yield 3-4 serving(s)
Number Of Ingredients 9
Steps:
- Boil or steam potatoes for 15 minutes.
- In a separate pot, sauté onion, oil and curry paste until onion is browned.
- Stir in vegetables, potatoes, water and tomatoes and cook gently until tender.
- Sprinkle with lemon juice and serve over generous portions of brown rice.
- Variations: Add cooked chickpeas or lentils for an extra hit of protein. This dish also goes very well with rotis or chapattis.
- Source: Vegetarian Tastes of Toronto, p. 77. Photo PJ.
Nutrition Facts : Calories 615.8, Fat 7.6, SaturatedFat 1.2, Sodium 25.9, Carbohydrate 121.6, Fiber 17.3, Sugar 11.2, Protein 17.3
EASY CHICKPEA CURRY (CHANNA MASALA) RECIPE BY TASTY
Here's what you need: vegetable oil, large onion, garlic, ginger, jalapeño, garam masala, turmeric, salt, black pepper, fresh tomato, chickpeas, water, lemon, fresh cilantro
Provided by Jordan Kenna
Categories Dinner
Time 30m
Yield 4 servings
Number Of Ingredients 14
Steps:
- Heat olive oil in a large stock pot or dutch oven over medium-high heat.
- Add onion and cook until onion becomes translucent and begins to brown, about 3-5 minutes.
- Add garlic, ginger, and jalapeño. Continue to cook over medium heat until garlic is fragrant and jalapeño is tender, about 3-4 minutes.
- Add garam masala, turmeric, salt, and pepper then continue to cook for 1-2 minutes.
- Add tomatoes, chickpeas, and water. Stir to incorporate, making sure to use the spoon the scrape off any brown bits that have appeared on the bottom or sides of the pot.
- As the tomatoes break down, the mixture should take on the texture of a thick stew. Add more water if needed before bringing everything to a simmer and then cover with a lid.
- Once covered, cook for 15 minutes while stirring occasionally.
- Remove lid, reduce heat to low and mix in the lemon juice and chopped cilantro. Cook over low heat 1-2 minutes until the cilantro has wilted and turned bright green.
- Serve over basmati rice or with a side of naan.
- Enjoy!
Nutrition Facts : Calories 268 calories, Carbohydrate 43 grams, Fat 6 grams, Fiber 12 grams, Protein 11 grams, Sugar 11 grams
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Reviews 8Category Healthy Indian Vegetarian RecipesRatings 8Calories 231 per serving
- Combine garam masala, turmeric, salt and crushed red pepper (if using) in a small bowl. Cut tofu into 1-inch cubes and blot dry with paper towels. Toss the tofu in a medium bowl with 1 tablespoon of the spice mixture.
- Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the tofu and cook, stirring every 2 minutes, until browned, 8 to 10 minutes. Transfer to a plate.
- Add the remaining 2 teaspoons oil, onion, bell pepper, ginger and garlic and cook, stirring often, until starting to brown, 5 to 7 minutes. Add flour and the remaining spice mix; stir until fragrant and coated, about 1 minute. Add tomatoes, bring to a simmer and cook, stirring often, until the vegetables are tender, 3 to 5 minutes more.
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4.7/5 (184)Calories 410 per servingCategory Main
- Cook the rice (if you want to serve the chana masala on rice): Bring a large pot of water to boil on the stove and rinse the rice in a fine-mesh colander. Once boiling, pour in the rice and give it a stir. Boil the rice for 30 minutes, then turn off the heat and drain the rice. Return the rice to the pot and cover the pot. Let the rice steam for 10 minutes. Remove the lid, fluff the rice with a fork and season with sea salt to taste.
- Cook the chana masala: In a medium Dutch oven or large saucepan, warm the oil over medium-low heat. Add the onion, serrano and salt. Cook until the onion is tender and turning translucent, about 5 minutes.
- Add the garlic and ginger, and cook until fragrant, about 30 seconds to 1 minute. Stir in the garam masala, coriander, cumin, turmeric, salt and cayenne (if using), and cook for another minute, while stirring constantly.
- Add the tomatoes and their juices. If using whole tomatoes, use the back of a wooden spoon to break the tomatoes apart (you can leave some chunks of tomato for texture).
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Reviews 45Calories 389 per servingCategory Dinner
- In a food processor, combine half of the onion, garlic, ginger, cilantro stalks, and 1 tablespoon of olive oil. Blitz until fully combined about 1 minute. (see photo above) Set aside.
- In a large skillet, heat the remaining olive oil over medium heat. Add in the chopped onion and spices, stir to combine and cook gently for 10 minutes.
- Into the skillet, add the plum tomatoes (with the liquid from the can), tomato sauce, yogurt, HALF of the can of coconut milk and the blitzed onion and cilantro sauce. Cook for an additional 5 minutes over medium heat.
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Estimated Reading Time 2 mins
- Heat the ghee or oil in a high-sided 12-inch skillet over medium until shimmering. Add the onion, ginger, and garlic and stir to coat. Add the garam masala, coriander, paprika, cayenne, and salt and cook, stirring occasionally, until the onion is softened, about 10 minutes. Add the tomato paste, stir to coat the aromatics, and cook for 1 minute.
- Add the cauliflower and carrots and stir well to coat with spices. Add the tomatoes and broth and stir to combine, scraping up the browned bits from the bottom of the bottom of the pan. Bring to a boil. Reduce the heat to low, cover, and simmer until the vegetables are just tender, 20 to 25 minutes.
- Stir in the peas and cream and simmer uncovered, stirring occasionally, until thickened, 10 to 15 minutes. Serve over basmati rice and top with cilantro.
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