Fall Vegetable Masala with Apple-Mint Raita

You can play around with the vegetables in this recipe. Other winter squashes can be used in place of Delicata, but depending on the variety, you might need to remove the skins. Carrots, turnips, and sweet potatoes are great alternatives to parsnips. 

Serves 6. Nutrition per serving– calories: 224, fat: 7 g (saturated fat: 1 g), carbohydrates: 33 g, protein: 8 g, fiber: 8 g, sugar: 14 g, sodium: 712 mg

 Ingredients

For the Masala:

• 2 tablespoons vegetable oil, ghee, or coconut oil

• 1 onion, thinly sliced

• 1½ teaspoons kosher salt

• 1 teaspoon cumin seeds, optional

• 1 tablespoon finely grated ginger

• 1 tablespoon finely grated or minced garlic

• 1 jalapeno or another green chile, finely chopped (remove seeds for a less spicy version)

• 1½ teaspoons ground coriander

• 1½  teaspoon garam masala

• 1 teaspoon ground turmeric

• ¼ teaspoon cayenne pepper

• 4 plum tomatoes, or 1 (15.5) ounce canned whole or diced tomatoes

• 1½ cups water

• 1 cup packed cilantro, stems chopped, and leaves roughly chopped

• 1 pound parsnips, peeled and cut into 2 x ½-inch pieces

• ½ medium cauliflower (about 1 pound), trimmed, cored, and cut into 1½ -inch florets (4 cups).

• 12 ounces delicata squash, unpeeled, seeded, and cut into lengthwise and cut crosswise into ½ inch half moons

For the Apple-Mint Raita: Makes 1½ cups, serves 6

Firm, crisp apples are best for this recipe–Granny Smith, Jonagold, or Pink Lady are all good options.

 Ingredients

• 1 cup plain low-fat Greek or regular yogurt

• 1 small crisp (sweet or tart) apple, peeled and grated 1 teaspoon grated ginger

• 1 tablespoon minced chile (jalepno, Fresno or serrano) 

• 2 tablespoons chopped mint or cilantro 

• ½ teaspoon kosher salt, or to taste

Directions

Heat oil in a Dutch oven or large deep saute pan over medium-high heat until shimmering. Add onion and ½ teaspoon salt and cook until soft and beginning to brown, about 7  minutes. Add the cumin seeds, if using ginger, garlic, and chile, and cook until fragrant and tender, about 1 minute. Add turmeric, cayenne, coriander, and garam masala and cook until fragrant, about 1 minute.

Add the tomatoes, water, and the remaining 1 teaspoon salt and bring to a simmer. Add the cauliflower, squash, parsnips, and chopped cilantro stems and simmer, covered until vegetables are tender, about 15 minutes. Taste for seasoning. Stir in cilantro leaves before serving.

Meanwhile, prepare the raita. Combine all the ingredients in a small bowl.