Wednesday, December 2, 2009

Meatless Monday Recipe-Mixed Vegetable Masala

Mixed Vegetable Masala
Serves 4; Vegan; Gluten Free
Prep. Time 15 minutes; Cook Time 40 minutes

This Indian-style stew gets spicier as it sits, so if you prefer milder flavors, serve it immediately.

This will help keep you warm on a cold day (plus can help boost your immune system with the benefit of cayenne).

1 1-inch piece fresh ginger, sliced
2 cloves of garlic, peeled
1 15-oz. can diced tomatoes
1/2 tsp. cayenne pepper
2 Tbs. canola or vegetable oil
1 medium onion, chopped (1 cup)
1 small yellow bell pepper, diced (1 cup)
2 medium boiling potatoes, peeled and cubed (1 cup)
2 medium carrots, sliced (1 cup)
1 1/2 tsp. garam masala
1/2 tsp. chili powder
2 cups cauliflower florets (3/4 lb.)
1/2 cup light coconut milk

1.) Pulse ginger and garlic in food processor until finely chopped. Add tomatoes with juice and cayenne pepper, and pulse until combined. Set aside.

2.) Heat oil in a saucepan over medium heat. Add onion and bell pepper, and saute for about 10 minutes or until softened. Stir in potatoes, carrots, garam masala, and chili powder. Cover, reduce heat to medium-low, and cook for 10 minutes, stirring occasionally.

3.) Add cauliflower, tomato mixture and 1/2 cup water. Simmer for 20 minutes. Remove from heat, and stir in coconut milk. Season with pepper.

Per serving: 200 cal.; 4 grams prot.; 10 grams total fat (2 grams sat.); 26 grams carbs.; 0 mg. chol.; 465 mg. sod.; 6 grams fiber; 10 grams sugar
Vegetarian Times: November/December 2008

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