Vegetable Thali Masala

Vegetable Thali Masala is a vibrant Indian dish that combines a variety of vegetables cooked in a rich, spiced tomato sauce, offering a hearty and nutritious meal. This high-protein recipe is perfect for a satisfying dinner, packed with flavor and health benefits.

Ingredients

• Chickpeas - 100 grams (cooked)
• Green peas - 50 grams (frozen or fresh)
• Carrot - 1 medium (diced)
• Bell pepper - 1 medium (diced)
• Cauliflower - 100 grams (florets)
• Tomato - 2 medium (pureed)
• Onion - 1 medium (finely chopped)
• Garlic - 3 cloves (minced)
• Ginger - 1 inch (grated)
• Green chili - 1 (slit)
• Cumin seeds - 1 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Salt - to taste
• Oil - 2 tablespoons
• Fresh coriander leaves - for garnish
• Water - 200 milliliters

Steps

1. Heat oil in a pan over medium heat. Add cumin seeds and let them splutter.
2. Add chopped onions and sauté until they turn golden brown.
3. Stir in minced garlic, grated ginger, and slit green chili. Cook for 1-2 minutes until fragrant.
4. Add pureed tomatoes and cook until the oil separates from the mixture.
5. Sprinkle in turmeric, coriander powder, and salt. Mix well and cook for another 2 minutes.
6. Add diced carrots, bell pepper, and cauliflower florets. Stir to coat the vegetables in the spice mixture.
7. Pour in water and bring to a boil. Reduce heat and let it simmer for 10 minutes, covered.
8. Add cooked chickpeas and green peas to the pan. Stir well and cook for an additional 5 minutes.
9. Sprinkle garam masala over the top, mix gently, and cook for another minute.
10. Garnish with fresh coriander leaves before serving.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 45 g
• Fiber: 12 g
• Sugar: 6 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.2 L

Health Benefits

• High in protein from chickpeas, supporting muscle health.
• Rich in fiber which aids digestion and promotes satiety.

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