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Dole Banana Farmer

Rafiki Tikki Masala

Dole_Rifiki_Tikki_Masala-47
1 hr 5 Minutes Total time 20 Minutes Prep time 45 Minutes Cook Time 194 Calories 10 Servings

Ingredients

Directions

  1. Heat oil in a large Dutch oven over medium-high heat; add onion and cook 5 minutes or until lightly browned, stirring frequently. Add curry powder and garam masala; cook 1 minute or until fragrant, stirring constantly.
  2. Reduce heat to medium; stir in chickpeas, tomatoes, carrot, coconut water, potatoes, cauliflower and salt. Cover; cook 30 minutes or until vegetables are tender, stirring occasionally. Stir in green beans and okra; cover and cook 5 minutes or until vegetables are tender. Makes about 15 cups.

Tips & tricks

Stir in 2 tablespoons fresh lemon juice, and serve topped with a dollop of nonfat Greek yogurt and/or garnish with chopped fresh cilantro.

To make garam masala, toast 2 bay leaves, 2 small dried chile peppers, 2 tablespoons coriander seeds, 1 tablespoon each cumin seeds, cardamom pods and black peppercorns, and 1 teaspoon each fennel seeds, mustard seeds and whole cloves in a dry skillet over medium-low heat 3 minutes or until fragrant. Pulse spice mixture in a blender or spice grinder with 1 tablespoon ground turmeric, 1 teaspoon ground cinnamon and ½ teaspoon ground nutmeg to a fine powder. Store in an airtight container at room temperature up to 6 months.

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