chickpea tikka masala

Name: chickpea tikka masala
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Cuisine: Indian
Ingredients: 2 tablespoons olive oil or 1/4 cup water or broth; 1 large onion diced; 1 teaspoon cumin seeds; 3-4 cloves of garlic, minced; 2 inch piece of ginger, minced or grated; 1 tablespoon ground coriander; 1 1/2 teaspoon turmeric; 1 heaping teaspoon of garam masala; 1/2 - 1 teaspoon cayenne; 1/2 teaspoon salt or mineral salt; 2 cans (14 oz) diced tomatoes with juices; 2 tablespoons tomato paste; 2 cans (14 oz) chickpeas, drained and rinsed; 1 can (15 oz) coconut milk (full or low fat- cream is okay too) or just water instead; 1/2 cup chopped cilantro; grain of choice (quinoa, white rice, brown rice)

2 steps

Prep:10minCook:40min

Updated at: Thu, 17 Aug 2023 07:05:37 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories366.8 kcal (18%)

Total Fat23.5 g (34%)

Carbs34.8 g (13%)

Sugars9.1 g (10%)

Protein9.8 g (20%)

Sodium583.1 mg (29%)

Fiber7.4 g (26%)

% Daily Values based on a 2,000 calorie diet

Ingredients

6 servings

2 tablespoonsolive oil

or 1/4 cup water or broth

1onion

large, diced

1 teaspooncumin seeds

3cloves garlic

minced

2 inchginger

piece, minced or grated

1 tablespoonground coriander

1 ½ teaspoonturmeric

1 heaping teaspoongaram masala

½ teaspooncayenne

½ teaspoonsalt

or mineral salt

2 x 14 ozcans diced tomatoes with juices

2 tablespoonstomato paste

2 x 14 ozcans chickpeas

drained and rinsed

1 x 15 ozcan coconut milk

full or low fat- cream is okay too, or just water instead

to serve

½ cupcilantro

chopped

grain

quinoa, white rice, brown rice

Instructions

Step 1

In a large pot, heat oil or water on medium heat, add onions and cumin seeds, cook for 5-7 minutes, until the onions are browned around the edges. Add the ginger and garlic cook for 1 to 2 minutes more.

Step 2

Add the garam masala, turmeric, cayenne and ground coriander for 1-2 minutes, or until a nice fragrance. Add tomatoes and cook for 4 minutes, until they break down a bit. Add tomato paste, chickpeas, coconut milk/ or water and stir to combine. Bring to a gentle simmer, stirring occasionally. Simmer, covered, for 25 to 30 minutes over low heat. Adjust the seasoning to your liking. Serve with the grain of your choice and that’s it.