Loaded Veggie Tikka Masala
Try this Loaded Veggie Tikka Masala recipe, or contribute your own.
Try this Loaded Veggie Tikka Masala recipe, or contribute your own.
- 1 cup of frozen peas
- 2 cloves of garlic
- 1/2 teaspoon of turmeric
- 1/4 teaspoon of ground cinnamon
- 1 teaspoon of paprika
- 1/2 teaspoon of cumin
- large yellow onion (1/2 goes in sauce in blitzed 1/2 is finely chopped)
- 1 inch of ginger peeled
- 10 sprigs of fresh coriander (plus more for serving)
- 2 tablespoons of olive oil divided
- 1 teaspoon of salt (optional)
- 1 1/2 teaspoons of garam masala
- 400 g of 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 ensweetened cocon
- 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
- optional for serving: chopped cilantro extra yogurt, basmati rice cooked
- Carbohydrate 2.92316125 g
- Cholesterol 0 mg
- Fat 0.483327499643368 g
- Fiber 1.19611249493062 g
- Protein 0.810433125 g
- Saturated Fat 0.0675766874507562 g
- Serving Size 1 1 large serving (98g)
- Sodium 18.1252499999929 mg
- Sugar 1.72704875506938 g
- Trans Fat 0.0298601249903424 g
- Calories 17 calories
Step-by-step
- 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, HALF of the can of 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, frozen peas and the remaining coconut milk. 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.
A Busy Mom's Guide to Delicious and Healthy Meals: Loaded Veggie Tikka Masala
Life as a working mom is a whirlwind of activity. Between juggling work deadlines, school pick-ups, and keeping the house running smoothly, finding time to cook a healthy and delicious dinner often feels impossible. But what if I told you that a vibrant, flavorful, and nutritious meal could be on the table in under an hour? This Loaded Veggie Tikka Masala is my go-to recipe for those nights when I need something quick, satisfying, and packed with goodness. It's a vegetarian delight, bursting with color and flavor, and it's surprisingly simple to make.
I used to think that Indian food was reserved for special occasions or fancy restaurants. The thought of navigating complex spice blends and intricate cooking techniques intimidated me. But over time, I've discovered that many Indian dishes, especially this Tikka Masala, are more accessible than I initially thought. The key is to embrace the simplicity of the base recipe and add your own flair. Don't be afraid to experiment with different vegetables or spices to create a dish that perfectly suits your taste buds. For me, this recipe is a canvas for my creativity in the kitchen - a way to unleash my inner chef amidst the chaos of everyday life.
The beauty of this recipe lies in its adaptability. Feel free to swap out vegetables based on what's fresh and in season. Broccoli, spinach, or green beans would all be wonderful additions. I often add extra chickpeas for a heartier meal, or sometimes I'll use a different type of yogurt depending on what I have on hand. The spices are another area for customization. If you prefer a milder flavor, reduce the amount of chili powder. Conversely, if you enjoy a bit of a kick, feel free to add some cayenne pepper for extra heat. The wonderful thing about cooking is that it's a journey of discovery – and this recipe is the perfect starting point for your culinary explorations.
Beyond the ease of preparation and adaptability, this Loaded Veggie Tikka Masala offers a fantastic nutritional punch. It's packed with fiber-rich vegetables, protein-rich chickpeas, and healthy fats from the coconut milk. This makes it a satisfying and nutritious meal that will keep you feeling full and energized throughout the evening. And as a bonus, the leftovers are just as delicious the next day, making it perfect for meal prepping. Simply reheat and enjoy – perfect for a quick and healthy lunch the following day!
This recipe is more than just a dinner; it's a reminder to myself that even amidst the busy schedule of a working mom, taking time to create a healthy and delicious meal is possible. It's a small act of self-care, a moment of calm amidst the storm, and a chance to connect with my family around a table filled with vibrant flavors. And trust me, when your family is raving about this dish, you’ll feel like you’ve conquered the world – one delicious bite at a time.
So, the next time you find yourself short on time but craving a flavorful and nutritious meal, give this Loaded Veggie Tikka Masala a try. It's a guaranteed crowd-pleaser that's as easy to make as it is to enjoy. And remember, cooking should be fun, not a chore – so relax, embrace the process, and enjoy the delicious results!
Ingredients you'll need (easily adaptable!):
- Frozen peas
- Garlic
- Turmeric
- Ground cinnamon
- Paprika
- Cumin
- Yellow onion
- Ginger
- Fresh coriander
- Olive oil
- Salt (optional)
- Garam masala
- Canned plum tomatoes
- Tomato sauce
- Vegan yogurt
- Coconut milk
- Cauliflower
- Carrots
- Chickpeas
- Basmati rice (for serving)
Tips for Success:
- Don't be afraid to experiment with spices – adjust to your preference!
- Use fresh ingredients whenever possible for the best flavor.
- Leftovers make a great lunch!
- Serve with naan bread or roti for an authentic touch.
Enjoy your delicious and healthy Loaded Veggie Tikka Masala!
