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4.9 from 21 votes

Vegetable Masala (Dairy-free)

A creamy, Indian-spiced vegetable dish.

Prep Time
5 mins
Cook Time
5 mins
Total Time
35 mins
Servings: 4
Calories: 218 kcal
Course: Main Course
Cuisine: Indian

Ingredients

  • 1 teaspoon Coconut oil or butter
  • 1/2 onion , chopped
  • 2 garlic cloves , minced
  • 1 Jalapeño , chopped with seeds (about 1/4 cup)
  • 1 teaspoon ground coriander
  • 1/2 teaspoon cumin
  • 1/2 teaspoon paprika
  • 1 teaspoon garam masala
  • 1/2 teaspoon salt
  • 1 (15 oz.) can tomato sauce
  • 1 cup coconut milk , or more to taste
  • 1 tablespoon pure maple syrup
  • 1 lb . assorted chopped vegetables

Instructions

    Cup of Yum
  1. In a large saute pan over medium heat, gently cook the chopped onions, garlic and jalapeno in the melted coconut oil for 5 minutes, until tender. Add in the spices and salt, and saute another minute, until fragrant.
  2. Pour the tomato sauce into the pan, and allow to simmer for 15 minutes, until thickened.
  3. Depending on how spicy and creamy you like your sauce, you'll want to add gradually add the coconut milk and taste as you go. The more coconut milk you add, the creamier and less spicy the final result will be. I like adding up to a whole can, depending on how spicy the jalapeno has made the sauce! Add the maple syrup at this point, and adjust any other flavors to your taste.
  4. Add the assorted vegetables to the sauce, and toss well to coat. Cover the pan and allow to simmer for 10 minutes, until the vegetables are crisp, but fork-tender.
  5. Serve piping hot over a bed of rice or quinoa, if desired.

Nutrition Information

Calories 218kcal (11%) Carbohydrates 22g (7%) Protein 5g (10%) Fat 13g (20%) Saturated Fat 11g (55%) Sodium 354mg (15%) Potassium 396mg (11%) Fiber 5g (20%) Sugar 3g (6%) Vitamin A 5920IU (118%) Vitamin C 18mg (20%) Calcium 50mg (5%) Iron 3.2mg (18%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 218

% Daily Value*

Calories 218kcal 11%
Carbohydrates 22g 7%
Protein 5g 10%
Fat 13g 20%
Saturated Fat 11g 55%
Sodium 354mg 15%
Potassium 396mg 8%
Fiber 5g 20%
Sugar 3g 6%
Vitamin A 5920IU 118%
Vitamin C 18mg 20%
Calcium 50mg 5%
Iron 3.2mg 18%

* Percent Daily Values are based on a 2,000 calorie diet.