Vegan Tikka Masala
I've been experimenting with vegan food lately, not out of any sense of morality but rather for the health benefits. I'm also getting back on the Eat To Live diet, which is even more strict than veganism, so I go vegan when I need to splurge.
That's pretty scary, now that I think about it.
Anyway! I made a tasty vegan Tikka Masala today:
1 medium onion, diced
1 Tbsp canola oil
2 Cans mixed vegetables
1 Can garbanzo beans
1 jar of Mr. Kook's Tikka Masala sauce
Lots of broccoli - Half a pound? 4 cups chopped, maybe? A medium head?
1 Cup (dry measure) basmati rice, cooked
Start cooking the rice. I use a microwave cooker, so I know I've got exactly 25 minutes to prepare the rest of the meal.
Cook everything for the sauce in your deepest pot--at least 3Qt. Put the oil on high heat. Quickly dice the onion and drop it in. The oil should be hot by then so it should sizzle nicely. Reduce the heat to medium, and stir, you're going to keep those onions going until they're glassed. I like to go a bit farther until they start to brown, it really releases the flavor. Stir often or the onions on the bottom will burn.
Once the onions are glassed and browned, drop in the beans, veggies, broccoli and Tikka Masala sauce. The sauce sticks to the jar, so I like to put a cup of water in the empty jar and shake it up, then dump that into the pot. Stir often, and wait for the rice. Basically once this is hot you're ready to eat.
This whole pot feeds about 8 people, 4 if they're hungry. The WHOLE THING, rice included, clocks in at 2200 calories, so 1 good-sized serving is only 275 calories.
ETL Version: Skip all the cooking and just eat the broccoli. You can't have anything else. 25 calories.
That's pretty scary, now that I think about it.
Anyway! I made a tasty vegan Tikka Masala today:
1 medium onion, diced
1 Tbsp canola oil
2 Cans mixed vegetables
1 Can garbanzo beans
1 jar of Mr. Kook's Tikka Masala sauce
Lots of broccoli - Half a pound? 4 cups chopped, maybe? A medium head?
1 Cup (dry measure) basmati rice, cooked
Start cooking the rice. I use a microwave cooker, so I know I've got exactly 25 minutes to prepare the rest of the meal.
Cook everything for the sauce in your deepest pot--at least 3Qt. Put the oil on high heat. Quickly dice the onion and drop it in. The oil should be hot by then so it should sizzle nicely. Reduce the heat to medium, and stir, you're going to keep those onions going until they're glassed. I like to go a bit farther until they start to brown, it really releases the flavor. Stir often or the onions on the bottom will burn.
Once the onions are glassed and browned, drop in the beans, veggies, broccoli and Tikka Masala sauce. The sauce sticks to the jar, so I like to put a cup of water in the empty jar and shake it up, then dump that into the pot. Stir often, and wait for the rice. Basically once this is hot you're ready to eat.
This whole pot feeds about 8 people, 4 if they're hungry. The WHOLE THING, rice included, clocks in at 2200 calories, so 1 good-sized serving is only 275 calories.
ETL Version: Skip all the cooking and just eat the broccoli. You can't have anything else. 25 calories.