nutritional information

Per Serving:

  • Calories: 200
  • Protein: 4 g
  • Total Fat: 10 g
  • Saturated Fat: 2 g
  • Carbohydrates: 26 g
  • Cholesterol: 0 mg
  • Sodium: 465 mg
  • Fiber: 6 g
  • Sugar: 10 g
Vegan Gluten-Free

Mixed Vegetable Masala

Mixed Vegetable Masala

Serves 4

This Indian-style stew gets spicier as it sits, so if you prefer milder flavors, serve it immediately.
  • 1 1-inch piece fresh ginger, sliced
  • 2 cloves garlic, peeled
  • 1 15-oz. can diced tomatoes
  • ½ tsp. cayenne pepper
  • 2 Tbs. canola or vegetable oil
  • 1 medium onion, chopped (1 cup)
  • 1 small yellow bell pepper, diced (1 cup)
  • 2 medium boiling potatoes, peeled and cubed (1 cup)
  • 2 medium carrots, sliced (1 cup)
  • 1½ tsp. Garam Masala
  • ½ tsp. chili powder
  • 2 cups cauliflower florets (¾ lb.)
  • ½ cup light coconut milk

1. Pulse ginger and garlic in food processor until finely chopped. Add tomatoes with juice and cayenne pepper, and pulse until combined. Set aside.

2. Heat oil in saucepan over medium heat. Add onion and bell pepper, and sauté 10 minutes, or until softened. Stir in potatoes, carrots, garam masala, and chili powder. Cover, reduce heat to medium-low, and cook 10 minutes, stirring occasionally.

3. Add cauliflower, tomato mixture, and 1/2 cup water. Simmer 20 minutes. Remove from heat, and stir in coconut milk. Season with pepper.

November/December 2008 p.83

you might also like


Used frozen sweet potatoes instead of regular potatoes and omitted the bell pepper. It was perfect. So good! The spicy level was mild which allows focus on flavor.

laura - 2015-11-21 03:31:20

This recipe is awesome I followed it to the letter it came out perfect

Victor generalao - 2015-06-12 00:32:31

I love this recipe! I make it all of the time, it is definitely a favorite! I boil the potatoes before I put them it that way they are all the way cooked. And I usually use ½ or less of the oil that is called for, it is easy to go without and helps if you are trying to reduce your fat intake

Simone - 2014-12-14 04:44:45

Mixed vegetable masala

Kate - 2014-04-22 01:22:20

Love this! I left out the cayenne since I don't like spicy foods, but otherwise followed the recipe... a rarity for me, as I like to tinker ;)

Drea F - 2014-03-16 03:08:36

It's best to make your own garam masala - I cannot tolerate hot spicy food, so I add my own mild garam masala and a pinch of cayenne powder. Adding shredded coconut as somebody suggested sounds like a great idea. And several tablespoons of water before the potatoes would be wise. It will cook down and dry out if you don't.

Char - 2013-12-19 02:23:46

This recipe DID NOT WORK. You need liquid to soften potatoes... Adding them and carrots to a dry sauté? I've spent 20 minutes trying to add liquid to make this work... Also garam masala and salt. Never again.

A-MG - 2013-06-04 00:19:54

Holy spicy! It definitely had a great sinus clearing effect! I loved it and will use the leftovers to take with me for work meals! Thanks for the recipe.

lisa - 2010-12-04 20:57:52

Jill, Garam masala is a spice that is powdered. You can buy it at an indian store.

JP - 2010-11-15 20:06:10

Jill, Garam masala is an Indian spice mix. You can buy it (I've found it in my grocery store) or make your own. Google it for recipes.

Sue - 2010-11-15 18:46:53

Garam masala is a spice mix, used in Indian recipes. It has "warm" flavors like clove. You can Google it to find the exact ingredients.

ann - 2010-11-15 16:11:17

Garam masala from Hindi garam ("hot") and masala ("mixture") is a basic blend of ground spices common in Indian and other South Asian cuisines. It is used alone or with other... - Cached

Virginia - 2010-11-15 15:24:57

Recipe is good, but we did not find it spicy at all...even the second day. Is there an ingredient missing from the recipe printed here?

karyn - 2010-11-15 14:09:52

Jill - garam masala is powdered spice that is very common in indian cooking. Garam means "hot" and masala is a general word for "spice". You should be able to find it if you have an Indian grocery store near you. Otherwise, I'd recommend ordering it online because it really is essential in Indian cooking. It's not expensive!

Chaya - 2010-11-15 13:59:04