Vegetable Masala


Masala means a spicy mixture. Vegetable masala is a mixture of vegetables like potatoes, carrots, peas and beans cooked with onions & tomatoes adding spices like garam masala powder, ginger and garlic powder.

Prep Time:
10 mins
Cook Time:
20 mins
Total Time:
30 mins
4 servings


  • 2 potatoes, peeled and cubed

  • 1 carrot, chopped

  • 10 French-style green beans, chopped

  • 1 quart cold water

  • ½ cup frozen green peas, thawed

  • 1 teaspoon salt

  • ½ teaspoon ground turmeric

  • 1 tablespoon vegetable oil

  • 1 teaspoon mustard seed

  • 1 teaspoon ground cumin

  • 1 onion, finely chopped

  • 2 tomatoes - blanched, peeled and chopped

  • 1 teaspoon garam masala

  • ½ teaspoon ground ginger

  • ½ teaspoon garlic powder

  • ½ teaspoon chili powder

  • 1 sprig cilantro leaves, for garnish


  1. Place potatoes, carrots and green beans in the cold water. Allow to soak while you prepare the rest of the vegetables; drain.

  2. In a microwave safe dish place the potatoes, carrots, green beans, peas, salt and turmeric. Cook for 8 minutes.

  3. Heat oil in a large skillet over medium heat. Cook mustard seeds and cumin; when seeds start to sputter and pop, add the onion and saute until transparent. Stir in the tomatoes, garam masala, ginger, garlic and chili powder; saute 3 minutes. Add the cooked vegetables to the tomato mixture and saute 1 minute. Garnish with cilantro leaves.

Nutrition Facts (per serving)

168 Calories
4g Fat
30g Carbs
4g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 168
% Daily Value *
Total Fat 4g 6%
Saturated Fat 1g 4%
Sodium 641mg 28%
Total Carbohydrate 30g 11%
Dietary Fiber 5g 16%
Total Sugars 6g
Protein 4g
Vitamin C 28mg 140%
Calcium 52mg 4%
Iron 2mg 11%
Potassium 617mg 13%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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