Plant-Based Meaty Zoodle Bowl with Mango and Garam Masala
By America's Test KitchenPublished on January 31, 2022
Time
30 minutes
Yield
Serves 4
Ingredients
1 large mango, peeled, pitted, and cut into ¼-inch pieces¼ cup chopped fresh cilantro, divided1 teaspoon grated lemon zest plus 3 tablespoons juice, divided¾ cup plain plant-based yogurt or whole-milk dairy yogurt3 garlic cloves, minced, divided1 tablespoon plus 2 teaspoons vegetable oil, divided12 ounces plant-based ground meat 2 teaspoons grated fresh ginger 4 teaspoons garam masala, divided½ teaspoon table salt, divided½ teaspoon pepper, divided1½ pounds zucchini noodles, cut into 6-inch lengths, divided
Before You Begin
Two pounds of zucchini will yield 24 ounces of noodles; we prefer to make our own using a spiralizer, but in a pinch you can use store-bought.
Instructions
- Combine mango, 2 tablespoons cilantro, and 1 tablespoon lemon juice in bowl; season with salt and pepper to taste and set aside until ready to serve. Whisk yogurt, one-third garlic, lemon zest and remaining 2 tablespoons juice, and remaining 2 tablespoons cilantro together in bowl; season with salt and pepper to taste and set aside until ready to serve.
- Heat 1 tablespoon oil in 12-inch nonstick skillet over medium heat until shimmering. Add ground meat and cook, breaking up meat with wooden spoon so that pieces are no smaller than ¼ to ½ inch, until firm crumbles form, about 3 minutes. Add ginger, 2 teaspoons garam masala, ¼ teaspoon salt, ¼ teaspoon pepper, and remaining garlic and cook until fragrant, about 30 seconds. Transfer to bowl, cover with aluminum foil to keep warm, and set aside until ready to serve.
- Heat 1 teaspoon oil in now-empty skillet over medium-high heat until shimmering. Add 1 teaspoon garam masala, ⅛ teaspoon salt, ⅛ teaspoon pepper, and half of zucchini noodles and cook, tossing frequently, until crisp-tender, about 1 minute. Transfer to 2 individual serving bowls and repeat with remaining 1 teaspoon oil, remaining 1 teaspoon garam masala, remaining ⅛ teaspoon salt, remaining ⅛ teaspoon pepper, and remaining zucchini noodles. Top zucchini noodles with reserved meat, reserved mango mixture, and reserved yogurt sauce. Serve.
Time
30 minutesYield
Serves 4Ingredients
1 large mango, peeled, pitted, and cut into ¼-inch pieces
¼ cup chopped fresh cilantro, divided
1 teaspoon grated lemon zest plus 3 tablespoons juice, divided
¾ cup plain plant-based yogurt or whole-milk dairy yogurt
3 garlic cloves, minced, divided
1 tablespoon plus 2 teaspoons vegetable oil, divided
12 ounces plant-based ground meat
2 teaspoons grated fresh ginger
4 teaspoons garam masala, divided
½ teaspoon table salt, divided
½ teaspoon pepper, divided
1½ pounds zucchini noodles, cut into 6-inch lengths, divided
Ingredients
1 large mango, peeled, pitted, and cut into ¼-inch pieces
¼ cup chopped fresh cilantro, divided
1 teaspoon grated lemon zest plus 3 tablespoons juice, divided
¾ cup plain plant-based yogurt or whole-milk dairy yogurt
3 garlic cloves, minced, divided
1 tablespoon plus 2 teaspoons vegetable oil, divided
12 ounces plant-based ground meat
2 teaspoons grated fresh ginger
4 teaspoons garam masala, divided
½ teaspoon table salt, divided
½ teaspoon pepper, divided
1½ pounds zucchini noodles, cut into 6-inch lengths, divided
Ingredients
1 large mango, peeled, pitted, and cut into ¼-inch pieces
¼ cup chopped fresh cilantro, divided
1 teaspoon grated lemon zest plus 3 tablespoons juice, divided
¾ cup plain plant-based yogurt or whole-milk dairy yogurt
3 garlic cloves, minced, divided
1 tablespoon plus 2 teaspoons vegetable oil, divided
12 ounces plant-based ground meat
2 teaspoons grated fresh ginger
4 teaspoons garam masala, divided
½ teaspoon table salt, divided
½ teaspoon pepper, divided
1½ pounds zucchini noodles, cut into 6-inch lengths, divided
Why This Recipe Works
Zucchini noodles are a lighter, fresher alternative to wheat-based or rice-based noodles, and when paired with warmly spiced meat and a cooling yogurt sauce, they're cause for real mealtime excitement. For big impact with little effort, we season plant-based meat with garam masala, an Indian spice blend containing an array of spices including cumin, coriander, cinnamon, and pepper. Fresh ginger and garlic bring their distinct bite to the mix; we give the meat a few minutes’ head start before adding them and the garam masala to the skillet to prevent the spices from burning or mellowing too much in the heat. Chopped mango adds brilliant color and nectary sweetness.
Before You Begin
Two pounds of zucchini will yield 24 ounces of noodles; we prefer to make our own using a spiralizer, but in a pinch you can use store-bought.
Instructions
- Combine mango, 2 tablespoons cilantro, and 1 tablespoon lemon juice in bowl; season with salt and pepper to taste and set aside until ready to serve. Whisk yogurt, one-third garlic, lemon zest and remaining 2 tablespoons juice, and remaining 2 tablespoons cilantro together in bowl; season with salt and pepper to taste and set aside until ready to serve.
- Heat 1 tablespoon oil in 12-inch nonstick skillet over medium heat until shimmering. Add ground meat and cook, breaking up meat with wooden spoon so that pieces are no smaller than ¼ to ½ inch, until firm crumbles form, about 3 minutes. Add ginger, 2 teaspoons garam masala, ¼ teaspoon salt, ¼ teaspoon pepper, and remaining garlic and cook until fragrant, about 30 seconds. Transfer to bowl, cover with aluminum foil to keep warm, and set aside until ready to serve.
- Heat 1 teaspoon oil in now-empty skillet over medium-high heat until shimmering. Add 1 teaspoon garam masala, ⅛ teaspoon salt, ⅛ teaspoon pepper, and half of zucchini noodles and cook, tossing frequently, until crisp-tender, about 1 minute. Transfer to 2 individual serving bowls and repeat with remaining 1 teaspoon oil, remaining 1 teaspoon garam masala, remaining ⅛ teaspoon salt, remaining ⅛ teaspoon pepper, and remaining zucchini noodles. Top zucchini noodles with reserved meat, reserved mango mixture, and reserved yogurt sauce. Serve.
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