Garam Masala Vegetables

Vegetarian
Vegan
Gluten Free
Dairy Free
Low Fod Map
Health score
22%
Garam Masala Vegetables
45 min.
4
290kcal

Suggestions


Looking to spice up your vegetable dishes with something truly delightful? Look no further than our Garam Masala Vegetables! This vibrant and aromatic dish is not just bursting with flavor; it’s also a fantastic choice for anyone seeking vegetarian, vegan, gluten-free, and dairy-free options. Ideal for those following a low FODMAP diet, this recipe guarantees a hearty and satisfying meal for everyone at the table.

Imagine tender red potatoes perfectly complimented by the warm, earthy tones of garam masala and turmeric, masterfully blended with sweet, matchstick-cut carrots and fresh peas. The addition of juicy, diced tomatoes provides an irresistible richness that ties it all together, while a sprinkle of fresh cilantro adds a burst of freshness. With just 45 minutes from prep to plate, you have a delicious and nutritious dish that’s ready to impress family and friends alike.

Whether you’re serving it as a main course or as a side, these Garam Masala Vegetables are not only a feast for the eyes but a nourishing delight for your body. Easy to make and loaded with flavor, this recipe is a perfect way to enjoy the myriad benefits of vegetables in an exciting, exotic format. Dive into the world of spices and vegetables today, and let the enchanting flavors of this dish elevate your dining experience!

Ingredients

  • cup matchstick-cut carrots 
  • 14.5 ounce canned tomatoes diced with garlic and onion, undrained canned
  • 0.3 cup cilantro leaves fresh packed
  • teaspoons garam masala 
  • 0.3 teaspoon ground turmeric 
  • cup peas green frozen
  • 1.5 pounds potatoes red cut into large chunks
  • 0.3 teaspoon salt 
  • cup vegetable broth 
  • tablespoons vegetable oil 

Equipment

  • bowl
  • plastic wrap
  • microwave
  • dutch oven

Directions

  1. Place potato in a microwave-safe bowl; cover with heavy-duty plastic wrap. Micro-wave at HIGH 3 minutes or until almost done.
  2. Heat oil in a Dutch oven over medium heat.
  3. Add garam masala and turmeric; saut 45 seconds or until spices are toasted.
  4. Add potato; cook 2 minutes or until potato begins to brown. Stir in tomatoes; cook 3 minutes or until mixture begins to thicken. Stir in carrots, peas, and broth. Bring to a boil; reduce heat, and simmer, uncovered, 4 minutes or until vegetables are tender. Stir in salt and cilantro.

Nutrition Facts

Calories290kcal
Protein9.61%
Fat32.79%
Carbs57.6%

Properties

Glycemic Index
41.08
Glycemic Load
3.85
Inflammation Score
-10
Nutrition Score
22.365217353987%

Flavonoids

Quercetin
1.63mg

Nutrients percent of daily need

Calories:290.29kcal
14.51%
Fat:11.06g
17.01%
Saturated Fat:1.69g
10.58%
Carbohydrates:43.7g
14.57%
Net Carbohydrates:35.62g
12.95%
Sugar:10.81g
12.01%
Cholesterol:0mg
0%
Sodium:574.58mg
24.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.29g
14.58%
Vitamin A:5115.59IU
102.31%
Vitamin C:39.72mg
48.14%
Vitamin K:44.25µg
42.14%
Potassium:1247.74mg
35.65%
Fiber:8.08g
32.32%
Manganese:0.64mg
31.96%
Vitamin B6:0.54mg
27.1%
Copper:0.51mg
25.75%
Vitamin B1:0.32mg
21.45%
Vitamin B3:4.16mg
20.82%
Iron:3.47mg
19.27%
Folate:76.85µg
19.21%
Phosphorus:185.57mg
18.56%
Magnesium:73.64mg
18.41%
Vitamin E:2.21mg
14.75%
Vitamin B2:0.17mg
9.85%
Vitamin B5:0.93mg
9.32%
Zinc:1.35mg
9.02%
Calcium:72.24mg
7.22%
Selenium:2.42µg
3.46%
Source:My Recipes