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
Yields 6 servings
vegetable channa masala

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

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.

Nutrition

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
Vitamin C: 71 %
Folate: 56 %
Vitamin B6: 40 %
Vitamin A: 28 %