VEGGIE MASALA
Roasting veg in the oven gives it a gorgeous gnarly coating and caramelised flavour, which tastes great stirred through this medium-spiced masala sauce. I've bulked it all out with chickpeas for extra creaminess and protein. Go easy on the chilli if you prefer a milder curry.
Provided by Jamie Oliver
Categories Batch cooking Tesco Community Cookery School with Jamie Oliver Curry
Time 30m
Yield 10
Number Of Ingredients 8
Steps:
- Recipe kindly shared by the Tesco Community Cookery School with Jamie Oliver. The recipe has been written to be flexible and scalable up to 50 portions. Note: all veg weights are for trimmed, prepped vegetables.
- Preheat the oven to 180°C/350°F/gas 4.
- Scrub or peel the hard/root veg and roughly chop into 2.5cm cubes. Tip into a large oven tray (or divide between a few).
- Drizzle with oil, then add the spices and toss to coat. Roast for 25 minutes, or until softened and lightly golden.
- Place a pan large enough to hold all the ingredients on a medium-low heat. Pour in the curry base sauce and bring to a simmer.
- Drain the chickpeas, add to the pan and cook for 5 minutes until warmed through.
- Tip in the roasted veg and give everything a good mix to combine, then season to taste.
Nutrition Facts : Calories 307 calories, Fat 8 g fat, SaturatedFat 1.9 g saturated fat, Protein 11.5 g protein, Carbohydrate 52 g carbohydrate, Sugar 17.9 g sugar, Sodium 0.6 g salt, Fiber 11.5 g fibre
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
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