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Olivia

Vegetable Masala

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Vegetable masala with cauliflower, green beans, carrots, and peas cooked in a spiced tomato base and garnished with cilantro.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4
Course: Appetizer, Main Course, Side Dish, Snack
Cuisine: Indian
Calories: 178
Ingredients Equipment Cooking Instructions Nutrition Notes

Ingredients
  

  • 2 tablespoons vegetable oil or olive oil
  • 1 medium onion finely chopped
  • 3 cloves garlic minced
  • 1 tablespoon grated fresh ginger
  • 1 medium cauliflower cut into florets
  • 1 cup green beans chopped
  • 1 large carrot sliced
  • 1 cup green peas fresh or frozen
  • 1/2 cup crushed tomatoes
  • ¾ cup water
  • 2 teaspoons garam masala
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • ½ teaspoon turmeric
  • Salt to taste
  • Fresh cilantro chopped, for garnish

Equipment

Frying Pan
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Large Deep Frying Pan

Cooking Instructions
 

  1. Heat oil in a large pan over medium heat.
  2. Add onion and cook until soft and lightly golden, about 6 minutes.
  3. Stir in garlic and ginger and cook for 30 seconds until fragrant.
  4. Add garam masala, cumin, coriander, turmeric, and salt. Stir briefly.
  5. Add cauliflower, green beans, and carrot, tossing to coat with spices.
  6. Stir in crushed tomatoes and water. Bring to a gentle simmer.
  7. Cover and cook for 20 minutes, stirring occasionally, until vegetables are tender.
  8. Stir in peas and cook uncovered for 5 minutes.
  9. Garnish with fresh cilantro and serve warm.

Nutrition

Calories: 178kcalCarbohydrates: 23gProtein: 7gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 106mgPotassium: 793mgFiber: 8gSugar: 9gVitamin A: 3546IUVitamin C: 94mgCalcium: 88mgIron: 3mg

Notes

Serve with rice, flatbread, or quinoa.
Adjust spice level by adding chili powder if desired.
Keeps well refrigerated for up to 3 days.

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