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Veggie Masala with Quinoa
with roasted Indian okra

Active: 40 Total: 40

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!

Tags
Proteins
Cuisines

Ingredients

Metric
Servings:
4
Roasted Indian-Style Okra:
  • 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
Veggie Masala with Quinoa (12/19/16):
  • 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

Nutrition Facts

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Prep

  1. 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)

  2. 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)

  3. Ginger / Onions / Cauliflower / Cilantro - Prep as directed. (Can be done up to 4 days ahead).

  4. 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).

  5. Garbanzo beans - Drain and rinse.

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Make

  1. Heat oven to 450F / 232C.

  2. Toss okra with oil and spread onto a sheet pan. Roast for 20 minutes, shaking once midway through.

  3. 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.

  4. Fold in cauliflower, garbanzo beans, and peas and simmer in sauce for 8 to 10 minutes until cauliflower is fully tender.

  5. When okra is done, season with cumin and curry powder. Lightly salt and pepper and toss.

  6. 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.

Nutrition Facts

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