Vegetable Masala Dish
Ingredients List
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2 potatoes, peeled and cubed
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1 carrot, chopped
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10 French-style green beans, chopped
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1 quart cold water
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½ cup frozen green peas, thawed
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1 teaspoon salt
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½ teaspoon ground turmeric
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1 tablespoon vegetable oil
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1 teaspoon mustard seed
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1 teaspoon ground cumin
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1 onion, finely chopped
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2 tomatoes - blanched, peeled and chopped
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1 teaspoon garam masala
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½ teaspoon ground ginger
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½ teaspoon garlic powder
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½ teaspoon chili powder
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1 sprig cilantro leaves, for garnish
Instructions
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Soak potatoes, carrots, and green beans in cold water while you prepare the rest of the vegetables; drain once ready.
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In a microwave-safe dish, combine potatoes, carrots, green beans, peas, salt, and turmeric. Microwave for 8 minutes.
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Heat oil in a large skillet over medium heat. Add mustard seeds and cumin, cooking until they start to sputter. Add onions and cook until translucent. Stir in tomatoes, garam masala, ginger, garlic, and chili powder, then cook for 3 more minutes. Add the cooked vegetables to the skillet and sauté for 1 minute. Garnish with cilantro leaves.
Nutritional Information (per serving)
| 168 | Calories |
| 4g | Fat |
| 30g | Carbs |
| 4g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 168 | |
| % Daily Value * | |
| Total Fat 4g | 6% |
| Saturated Fat 1g | 4% |
| Sodium 641mg | 28% |
| Total Carbohydrate 30g | 11% |
| Dietary Fiber 5g | 16% |
| Total Sugars 6g | |
| Protein 4g | 8% |
| Vitamin C 28mg | 31% |
| Calcium 52mg | 4% |
| Iron 2mg | 11% |
| Potassium 617mg | 13% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
Evaluation :
5/5