Vegan Vegetable Masala
Vegan Vegetable Masala pairs tender carrots, potatoes, bell pepper, and cauliflower with a warmly spiced tomato-coconut sauce scented with garam masala, cumin, and coriander. The touch of jalapeño and paprika brings gentle heat, while coconut milk and a hint of maple round it out. Ideal for a weeknight dinner or as a vibrant side, it welcomes additions like tofu or tempeh.
- Prep20 mins
- Cook35 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Vegan Vegetable Masala, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 45 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 10 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 44
- Heart Health
- 72
- Metabolic
- 36
- Digestive
- 35
- Inflammatory
- 34
- Performance
- 48
- General Wellness
- 1
Heat oil in a large sauté pan over medium heat. Add the onion, garlic, and jalapeño peppers and cook until the onion is soft and translucent, about 5 minutes.
- 2
Stir in the coriander, garam masala, cumin, paprika, and salt; sauté until fragrant, about 1 minute.
- 3
Pour the tomato sauce into the pan and simmer until thickened, about 15 minutes.
- 4
Add the coconut milk and maple syrup and heat until warm.
- 5
Taste the sauce, adding more coconut milk or spices as needed.
- 6
Add the carrots, potato, bell pepper, and cauliflower florets to the sauce; toss well to coat.
- 7
Cover and simmer until the vegetables are crisp but fork-tender, about 10 minutes.
- 8
Serve hot.
- Calories 190.45 kcal Moderate 10%
- Protein 4.45 g Low Source 9%
- Carbohydrate 33.24 g 12%
- Total Fat 3.76 g Low Source 5%
- Saturated Fat 1.47 g Moderate 7%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 1.54 mg Low Source 1%
- Sodium 382.53 mg Moderate 17%
- Dietary Fiber 4.78 g Moderate 17%
- Total Sugars 12.95 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 207.85 mg Moderate 16%
- Iron 1.57 mg Low Source 9%
- Potassium 611.42 mg Moderate 13%
- Vitamin A 84.92 mcg Low Source 9%
- Vitamin C 70.13 mg Good Source 78%
- Vitamin D 0.62 mcg Low Source 3%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Milk 🥛
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
About This Recipe
Vegan Vegetable Masala is an Indian dinner recipe made with 16 ingredients. It takes about 55 mins, serves 4, and is rated easy. Key ingredients include Canola Oil, Cauliflower Florets, Coconut Milk, and Diced Carrots. Each serving provides about 190.45 kcal.
Recipe Questions
- What is Vegan Vegetable Masala?
- It is an Indian recipe made with 16 ingredients, usually served for dinner or lunch.
- What is Vegan Vegetable Masala made of?
- The main ingredients are Canola Oil, Cauliflower Florets, Coconut Milk, Diced Carrots, Diced Yellow Onion. The full list of 16 is above.
- What goes well with Vegan Vegetable Masala?
- Explore these Indian side-dish recipes.
- How long does it take to make Vegan Vegetable Masala?
- About 55 mins in total: 20 mins to prepare and 35 mins to cook.
- How many calories are in one serving?
- One serving provides about 190.45 kcal. The full nutrition breakdown is above.
- Is Vegan Vegetable Masala easy to make?
- This recipe is rated easy, with 16 ingredients and 8 steps.
- Is Vegan Vegetable Masala healthy?
- Vegan Vegetable Masala has an easyChef Pro health score of 48/100. Per serving, it provides 190.45 calories and 4.45 g of protein, or 9% of the Daily Value. It is a good source of vitamin C. Worth noting per serving: sodium at 382.53 mg (17% of the Daily Value) and saturated fat at 1.47 g (7% of the Daily Value). It contains Milk, Tomatoes, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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