Vegetable Channa Masala
This recipe is taken from the 2012 Milk Calendar. This take on a classic curry boosts the vegetables in combination with the chickpeas. It makes a satisfying vegetarian main course or a nice accompaniment to meat or poultry curry. Serve over steamed basmati rice or with warm naan bread or crisp pappadams.
- Prep: 15 min
- Cooking: 20 min - 25 min
Ingredients
- 1 tbsp (15 mL) butter
- 2 carrots chopped
- 1 onion thinly sliced
- 2 cloves garlic minced
- 2 tbsp (30 mL) gingerroot minced
- 3 tbsp (45 mL) mild Indian yellow curry paste
- 3 cups (750 mL) small cauliflower florets
- 3/4 cup (175 mL) water
- 2 tomatoes chopped (about 1 ½ cups/375mL)
- 1 can (540 mL) chickpeas drained and rinsed
- 2 cups (500 mL) green beans chopped
- 2 tbsp (30 mL) all-purpose flour
- 1 1/2 cups (375 mL) 10% half-and-half cream
- 1/4 tsp (1 mL) salt
- Topping
- plain yogurt
- raisins
- and chopped fresh mint
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Preparation
In a large pot, melt butter over medium heat. Sauté carrots and onion for about 5 min or until onion is softened. Add garlic, ginger and curry paste; sauté for 1 min or until garlic is softened.
Add cauliflower and water; cover and boil for about 8 min or until vegetables are almost tender.
Stir in tomatoes, chickpeas and green beans; simmer, uncovered and stirring often, for about 2 min or until tomatoes are softened. Whisk flour into cream and stir into pot. Simmer, stirring often, for about 5 min or until sauce is thick and vegetables are tender-crisp. Stir in salt. Spoon into bowls and top with yogurt, raisins and mint.
Tips
You can make this curry ahead. Transfer to a shallow airtight container, let it cool, then cover and refrigerate for up to 2 days. Return to a large pot and reheat over medium-low heat, stirring often, until hot and bubbling; add more cream to thin, if necessary.
Add 1 to 2 minced fresh hot peppers and sprinkle garam masala over yogurt on top.
Nutritional information
Per serving| Energy: | 268 Calories |
| Protein: | 10 g |
| Carbohydrate: | 37 g |
| Fat: | 11 g |
| Sodium: | 398 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 13 % / 148 mg |
| Folate: | 56 % |
| Vitamin A: | 28 % |
| Vitamin B6: | 40 % |
| Vitamin C: | 71 % |
