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–+ servings

Cauliflower Masala

Author: Recipes_kw
This dish tastes great by itself, or over a bed of brown rice!
5 from 1 vote
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Prep Time 35 minutes
Total Time 35 minutes
Course Bowls, Main Course
Cuisine Indian
Servings 4 Servings
Calories 148.54 kcal

Equipment

  • Stove

Ingredients
  

  • 2 tbsp olive oil extra virgin
  • 1/4 cup onion minced
  • 2 tsp garam masala
  • 1 tsp coriander ground
  • 1 tsp cumin ground
  • 1/2 tsp turmeric powder
  • 3 tsp ginger fresh, grated
  • 1 clove garlic minced
  • 14.4 oz tomatoes crushed
  • 1 cup vegetable broth ***Click on our Homemade Vegetable Broth link
  • 12 oz cauliflower florets frozen
  • 1/2 cup soy milk unsweetened
  • 1/2 tsp salt

Instructions
 

  • Heat the oil in a large pot over medium heat and saute the onion until translucent.
  • Add the garam masala, coriander, cumin and turmeric. Cook until the spices become fragrant, about 1 minute; then stir in the ginger, garlic, tomatoes, vegetable broth, and cauliflower florets and bring to a boil.
  • Once the pot is boiling, lower the heat to medium and cook until the cauliflower is tender.
  • Before serving, stir in the soy milk and salt. Enjoy!

Notes

Serve over long grained brown rice or with a piece of whole wheat Naan bread. 

My Notes

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Nutrition with Essential Amino Acids

Nutrition Facts
Cauliflower Masala
Amount Per Serving (1 Serving)
Calories 148.54 Calories from Fat 76
% Daily Value*
Fat 8.39g13%
Saturated Fat 1.16g7%
Sodium 238.01mg10%
Potassium 695.8mg20%
Carbohydrates 17.25g6%
Fiber 5.28g22%
Sugar 7.25g8%
Protein 5.22g10%
Vitamin A 391.74IU8%
Vitamin B1 0.13mg9%
Vitamin B2 0.18mg11%
Vitamin B3 2.26mg11%
Vitamin B5 1.01mg10%
Vitamin B6 0.48mg24%
Vitamin C 56.41mg68%
Vitamin D 0.12µg1%
Vitamin E 2.36mg16%
Vitamin K 27.02µg26%
Calcium 131.91mg13%
Copper 0.29mg15%
Folate 69.48µg17%
Iron 3.83mg21%
Manganese 0.95mg48%
Magnesium 54.44mg14%
Phosphorus 97.26mg10%
Selenium 3.57µg5%
Zinc 0.93mg6%
Ess-Methionine 34.91mg
Ess-Tryptophan 37.2mg
Ess-Threonine 135.25mg
Ess-Phenylalanine 111mg
Ess-Arginine 135.25mg
Ess-Lysine 262.79mg
Ess-Leucine 178.84mg
Ess-Isoleucine 121.83mg
Ess-Histidine 80.45mg
Ess-Valine 172.66mg
* Percent Daily Values are based on a 2000 calorie diet. Some amino acids levels are estimated, some product manufacturers do not supply amino acid values. The value source usda.gov.