Rafiki Tikki Masala
Cook time – 45 min
- Total time
- 65 minutes
- Preparation time
- 20 minutes
- Calories
- 194
- Portions
- 10
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.
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.
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
Nutritional Facts
| 10 Serving Per Container | |
| Serving Size | 1½ cups |
| Calories | 194 |
| Entries | Daily value in %* |
|---|---|
| Total Fat (4 g) | 6% |
| Saturated Fat (1 g) | 3% |
| Polyunsaturated (1 g) | |
| Monounsaturated (2 g) | |
| Sodium (306 mg) | 13% |
| Total Carbohydrate (35 g) | 13% |
| Dietary Fiber (8 g) | 29% |
| Total Sugars (14 g) | |
| Protein (7 g) | |
| Calcium | 8% |
| Iron | 10% |
| Magnesium | 15% |
| Manganese | 50% |
| Phosphorus | 10% |
| Potassium (1039 mg) | 22% |
| Thiamin | 20% |
| Vitamin A | 20% |
| Vitamin B6 | 35% |
| Vitamin C | 50% |
| Vitamin E | 15% |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.