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RECIPE
19 INGREDIENTS6 STEPS1HR 30MIN

Tikki Masala Veggies and Rice

4.5
2 Ratings

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Lemons and Basil

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This Tikki Masala Veggies and Rice is the perfect week-night dinner! The sauce comes together quickly and is as good or better than any store-bought option!
1HR 30MIN
Total Time

Lemons and Basil

With my love for cooking I hope to inspire you in your cooking adventures the way so many other food blogs have inspired me!
GO TO BLOG

Ingredients

US / METRIC
Servings:
4
Serves 4

Sauce

1 Tbsp
Coconut Oil
3 cloves
minced
1/2 Tbsp
Garam Masala
1/2 Tbsp
Ground Coriander
1 tsp
Ground Cumin
1 tsp
1/2 tsp
1 can
Tomato Sauce
1 can
Light Coconut Milk

Roasted Vegetables

3 cups
2 heads
just the crowns, roughly chopped
1
roughly chopped
1
Sweet Onion
roughly chopped
to taste
Nonstick Cooking Spray
for greasing the baking sheets

For Serving

4
Flatbread
1/4 cup
finely chopped

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Nutrition Per Serving

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CALORIES
560
FAT
15.7 g
PROTEIN
27.1 g
CARBS
92.9 g

Cooking Instructions

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Step 1
FOR THE RICE: Place the Brown Rice (1 cup) in a colander or strainer and rinse the grains thoroughly under cool, running water. Allow the excess water to drain off. Put the rice in a saucepan along with 2 cups water, then stir in a pinch of salt. Bring the water to a boil, stir, then simmer for 45 minutes. Once rice is cooked, remove from heat and fluff with fork.
Step 2
Preheat oven to 400 degrees F (204 degrees C) and line two baking sheets with Nonstick Cooking Spray (to taste).
Step 3
While the rice cooks, chop and prep Sweet Potato (3 cup), Broccoli (2 head), Red Bell Pepper (1), and Sweet Onion (1), then spread evenly among two baking sheets. Bake for 15 minutes, remove and stir, then bake additional 10 minutes or until all veggies are cooked to your preference.
Step 4
In a large saucepan over medium heat, melt the Coconut Oil (1 tablespoon) and stir in Garlic (3 clove). Stir frequently and cook 2-3 minutes.
Step 5
Next add the Garam Masala (2 teaspoon), Ground Coriander (2 teaspoon), Ground Cumin (1 teaspoon), Ground Turmeric (1 teaspoon), Paprika (1 teaspoon) and Salt (1/2 teaspoon), stir to combine. Stir in the Tomato Sauce (1 can) and Light Coconut Milk (1 can) and simmer for 10 minutes until thickened. Add Frozen Green Peas (1 cup) half way through.
Step 6
Once vegetables are cooked, add them to large skillet with masala sauce, stir to combine. Serve over cooked long grain rice, garnish with Fresh Cilantro (1/4 cup) and serve with Flatbread (4).

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Nutrition Per Serving
Calories
560
% Daily Value*
Fat
15.7 g
20%
Saturated Fat
9.5 g
48%
Trans Fat
0.0 g
--
Cholesterol
0.0 mg
0%
Carbohydrates
92.9 g
34%
Fiber
23.1 g
82%
Sugars
22.5 g
--
Protein
27.1 g
54%
Sodium
855.4 mg
37%
Vitamin D
--
--
Calcium
406.3 mg
31%
Iron
7.4 mg
41%
Potassium
2242.6 mg
48%
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