Dinner Ideas

Loaded Veggie Tikka Masala

Name: Loaded Veggie Tikka Masala
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Yield: 6 servings
Ingredients: Large yellow onion (1/2 goes in sauce in blitzed sauce, 1/2 is finely chopped); 2 cloves garlic; 1 inch ginger (peeled); 10 sprigs of fresh cilantro (plus more for serving); 2 tablespoons olive oil (divided); 1/2 teaspoon cumin; 1/2 teaspoon turmeric; 1/4 teaspoon ground cinnamon; 1 teaspoon paprika; 1 teaspoon salt (optional); 1 1/2 teaspoons garam masala; 400 g canned plum tomatoes (not drained); 1 15 ounce can of tomato sauce; 1 small container of vegan yogurt** (roughly 5 ounces (I typically use So Delicious or Kite Hill unsweetened yogurt); 1 15 oz can of full fat coconut cream or milk**; 1/2 head of cauliflower (chopped into bite sized pieces); 3 large carrots (peeled and finely chopped); 1 15 oz can of chickpeas (drained and rinsed); 1 cup frozen peas; Optional for serving: chopped cilantro (extra yogurt, basmati rice cooked)

6 servings

porcje

15 minutes

czas aktywny

55 minutes

całkowity czas

Zacznij Gotować

Składniki

Large yellow onion (1/2 goes in sauce in blitzed sauce, 1/2 is finely chopped)

2 cloves garlic

1 inch ginger (peeled)

10 sprigs of fresh cilantro (plus more for serving)

2 tablespoons olive oil (divided)

1/2 teaspoon cumin

1/2 teaspoon turmeric

1/4 teaspoon ground cinnamon

1 teaspoon paprika

1 teaspoon salt (optional)

1 1/2 teaspoons garam masala

400 g canned plum tomatoes (not drained)

1 15 ounce can of tomato sauce

1 small container of vegan yogurt** (roughly 5 ounces (I typically use So Delicious or Kite Hill unsweetened yogurt)

1 15 oz can of full fat coconut cream or milk**

1/2 head of cauliflower (chopped into bite sized pieces)

3 large carrots (peeled and finely chopped)

1 15 oz can of chickpeas (drained and rinsed)

1 cup frozen peas

Optional for serving: chopped cilantro (extra yogurt, basmati rice cooked)

Wskazówki

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, coconut milk and the blitzed onion and cilantro sauce. Cook for an additional 5 minutes over medium heat.

Add in the cauliflower and carrots and bring to a simmer. Simmer for 20 minutes.

Once the veggies are tender, add in chickpeas and frozen peas. Stir to combine and let cook for 5 more minutes or until peas are fully heated through.

Serve with rice and (optional) a bit more cilantro leaves and yogurt. Enjoy!

Wartości Odżywcze

Wielkość Porcji

Kalorie

516 kcal

Tłuszcz Całkowity

34 g

Tłuszcz Nasycony

24 g

Tłuszcz Nienasycony

7 g

Tłuszcz Trans

Cholesterol

0.02 mg

Sód

797 mg

Węglowodany Całkowite

46 g

Błonnik Pokarmowy

14 g

Cukry Całkowite

11 g

Białko

15 g