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Tikki Masala Veggies and Rice

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!
Servings: 4
Calories: 329kcal

Ingredients

  • 1 cup brown long grain rice dry

For the Sauce:

  • 1 tablespoon coconut oil
  • 3 cloves garlic minced
  • 2 tsp garam masala
  • 2 tsp ground coriander
  • 1 tsp ground cumin
  • 1 tsp turmeric
  • 1 tsp paprika
  • 1/2 tsp salt
  • 1 15 oz can tomato sauce
  • 1 14 oz can lite coconut milk

For the Roasted Vegetables:

  • 3-4 cups sweet potato cubed
  • 2 small broccoli crowns roughly chopped
  • 1 large red bell pepper roughly chopped
  • 1 sweet onion roughly chopped
  • 1 cup green peas frozen
  • 1/4 cup fresh cilantro finely chopped
  • 4 pieces Homemade Flatbread or gluten-free option if necessary

Instructions

  • FOR THE RICE: Place the long-grain brown rice 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. 
  • FOR THE VEGETABLES: While the rice cooks, preheat oven to 400 degrees and line two baking sheets with nonstick cooking spray. Chop and prep sweet potatoes, broccoli, red bell pepper, and onion, 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.
  • FOR THE SAUCE: In a large saucepan over medium heat, melt the coconut oil and stir in minced garlic. Stir frequently and cook 2-3 minutes. Next add all seasonings - graham masala, coriander, cumin, turmeric, paprika, and salt - stir to combine. Stir in the tomato sauce and coconut milk and simmer for 10 minutes until thickened. Add peas half way through.
  • Once vegetables are cooked, add them to large skillet with masala sauce, stir to combine. Serve over cooked long grain rice, garnish with chopped cilantro and serve with homemade flatbread or naan bread.

Notes

Nutrition info is only for sauce and vegetables, does not include rice. 

Nutrition

Serving: 0.25recipe | Calories: 329kcal | Carbohydrates: 60.5g | Protein: 9g | Fat: 9g | Saturated Fat: 7.5g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 0.3g | Sodium: 791mg | Potassium: 1448mg | Fiber: 12g | Sugar: 18g | Vitamin A: 21350IU | Vitamin C: 155.1mg | Calcium: 120mg | Iron: 4.5mg