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–+ servings

Vegetable Masala

Vegetable Masala, a delightful combo of veggies sautéed, with a little kick to it.
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Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings: 2 people
Course: Appetizer, Main Course, Main Dish, Side Dish
Cuisine: Indian, Indo-Chinese
Calories: 191
Ingredients Method Nutrition Notes

Ingredients
  

  • 1 cup Cabbage Cut (~5mm or 1/4" Dice)
  • 1/2 cup Green Beans Cut (~5mm or 1/4" Dice)
  • 1/2 cup Potato Cut (~5mm or 1/4" Dice)
  • 1/2 cup onion Cut (~5mm or 1/4" Dice)
  • 1/4 cup Tomato Cut (~5mm or 1/4" Dice)
  • 1/2 tsp Cumin Seed
  • 1/2 tsp Red Chili Powder
  • 1/2 tsp Curry Powder / Garam Marsala
  • 1/2 tsp Salt
  • 2 tbsp olive oil
  • 3-5 ea Green Chili Or jalapeno, stemmed, seeded, diced
  • 1/2 cup cauliflower Cut (~5mm or 1/4" Dice)
  • 1/2 cup Carrot Cut (~5mm or 1/4" Dice)
  • 1/2 tsp Black Mustard Seed
  • 1 tsp Garlic Ginger Paste

Method
 

  1. Place the veggies, minus the onion, and tomato, into a microwave-safe bowl, cover with plastic wrap, and microwave on High until the vegetables are very hot and starting to soften, about 2 minutes. 
  2. Remove the plastic wrap, and drain the vegetables in a colander.
  3. Place the vegetable oil in a large skillet, and heat over medium heat.
  4. Add the onion and cook until they turn golden / translucent.
  5. Add the seeds and cook and stir until the seeds begin to sputter, about 30 seconds
  6. Add the green chiles, garlic, and ginger. Cook and stir until the garlic begins to be fragrant , about 1 minute.
  7. Stir in the curry powder, and chili powder
  8. Add the partially cooked vegetables, and fresh tomatoes
  9. Cook and stir until the vegetables are tender and coated with spices, about 30 minutes
  10. Serve with Roti, naan, prata, or over rice.

Nutrition

Calories: 191kcalCarbohydrates: 14gProtein: 3gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 11gSodium: 637mgPotassium: 429mgFiber: 4gSugar: 6gVitamin A: 5886IUVitamin C: 36mgCalcium: 62mgIron: 2mg

Notes

Once can substitute the fresh vegetables for a frozen veg mix.
A massive cheat would be frozen mixed vegs, a canned tomato and pepper mix, like R*T*L, and a heavy hand of jarred, curry powder and garam masala.  tossed to coat and then stir fried until "done"

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