RAFIKI TIKKI MASALA
Prep Time:
20 minutes
Cook time:
65 minutes
Serves:
10
Nutrition facts:
194 Calories,
4 grams fat
Ingredients:
2 tablespoons olive oil
1 medium DOLE® Yellow Onion, chopped
2 tablespoons curry powder
1 tablespoon garam masala
1 can (16 ounces) low sodium chickpeas, drained and rinsed
12 Roma tomatoes, halved lengthwise and cut crosswise into ½-inch strips
1 medium DOLE® Carrot, chopped
5 cups unsweetened coconut water
3 cups chopped DOLE® Potatoes
1 cup DOLE® Cauliflower florets
1 teaspoon kosher salt
1 pound green beans, halved crosswise
20 small okra pods, cut crosswise into ½-inch pieces
Directions:
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.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.
Chef Tips
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.