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RAFIKI TIKKI MASALA

RAFIKI TIKKI MASALA

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Total Time (minutes)
65
Difficulty
1
Servings
10
Ingredients
13
Total Prep Time: 20 minutes
Calories Per Serving: 194
Nutrients

Nutrition Facts

1½ cups
Amount per serving
Calories 194 Calories from fat: 39
% Daily Value*
Fat 4 g 6 %
Saturated 1 g 3 %
Trans 0 g
Polyunsaturated Fat 1 g %
Monounsaturated Fat 2 g %
Cholesterol 0 mg 0 %
Sodium 306 mg 13 %
Potassium 1039 mg 22 %
Carbohydrate 35 g 13 %
Fiber 8 g 29 %
Sugars 14 g
Protein 7 g
Vitamin A 20 %
Vitamin C 50 %
Calcium 8 %
Iron 10 %
Vitamin E 15 %
Thiamin 20 %
Vitamin B6 35 %
Phosphorus 10 %
Magnesium 15 %
Manganese 50 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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

  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.

    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.

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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:Heatoil 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.Reduceheat 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.
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