Veggie Masala with Quinoa
with roasted Indian okra
You'll be breaking out lots of fragrant spices for our vegetarian take on tikka masala for a dinner that'll make your kitchen smell fantastic.
Smarts: If you prep the veggies for this meal ahead of time, dinner will come together in no time!
Ingredients
- Okra - 1 lb , trimmed and halved (sub green beans or broccoli)
- Cooking oil - 1 1/2 Tbsp
- Cumin - 1/2 tsp
- Curry powder - 1/2 tsp
- Quinoa, uncooked - 3/4 cup
- Vegetable broth (or water) - 3 cups
- Ginger, fresh (opt) - 1 Tbsp , grated
- Onions - 1 , diced
- Cauliflower - 1 lb , chopped
- Cilantro - 8 sprigs , chopped
- Garbanzo beans (14 oz / 397 g can) - 1 can , drained and rinsed
- Butter - 1 1/2 Tbsp
- Coriander - 2 1/2 tsp
- Cumin - 2 1/2 tsp
- Paprika - 2 tsp
- Cayenne pepper - 1/2 tsp
- Nutmeg - 1/2 tsp
- Crushed tomatoes - 3 cups
- Water - 1/2 cup
- Cream (sub plain yogurt) - 1/2 cup
- Peas - 1 cup
- Lemons - 1/2 , sliced into wedges
Prep
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Quinoa - Combine quinoa with 2x the amount of broth in a saucepan. Add in some salt, cover, and bring to a boil. Lower heat, keep covered, and cook until liquid is absorbed, 8 to 10 minutes. (Can be done up to 5 days ahead)
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Okra - If using fresh okra, slice off stems and then half lengthwise. If prepping right before cooking, skip to make steps #1 - 2 before returning to prep. (Can be done up to 3 days ahead)
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Ginger / Onions / Cauliflower / Cilantro - Prep as directed. (Can be done up to 4 days ahead).
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Cauliflower - Place into a microwave-safe dish, cover with a damp paper towel, and microwave for 1 1/2 minutes (this will speed up the cooking process later).
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Garbanzo beans - Drain and rinse.
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Make
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Heat oven to 450F / 232C.
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Toss okra with oil and spread onto a sheet pan. Roast for 20 minutes, shaking once midway through.
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While okra roasts, heat a skillet or non-stick pan over medium-high heat. Add butter and then ginger, onions, coriander, cumin, paprika, cayenne, and nutmeg to melted butter. Saute for ~2 minutes and then add in crushed tomatoes, water, and cream. Bring to a simmer.
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Fold in cauliflower, garbanzo beans, and peas and simmer in sauce for 8 to 10 minutes until cauliflower is fully tender.
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When okra is done, season with cumin and curry powder. Lightly salt and pepper and toss.
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Serve veggie tikka masala with chopped cilantro and lemon wedges over quinoa, plus roasted okra on the side. Remember to save 1/4 cup (59 mL) of tikka masala sauce (amount for 4 servings; adjust accordingly if customizing) for later this week.
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