Description
A healthy and flavorful chickpea tikka masala that is easy to prepare and perfect for a nutritious meal.
Ingredients
Scale
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 2 tablespoons tomato paste
- 1 teaspoon garam masala
- 1 teaspoon paprika
- 1 teaspoon ground cumin
- ½ teaspoon ground coriander
- ½ teaspoon turmeric
- ¼ teaspoon chili powder (optional)
- Salt, to taste
- 1 can (14 oz) crushed tomatoes
- 1 can (13.5 oz) light coconut milk
- 2 cans (15 oz each) chickpeas, drained and rinsed
- ½ teaspoon sugar or maple syrup (optional)
- Fresh cilantro, for garnish
Instructions
- Heat olive oil in a large skillet or pot over medium heat. Add onion and cook for 4–5 minutes until soft.
- Stir in garlic, ginger, tomato paste, and all spices. Cook for 1 minute until fragrant.
- Add crushed tomatoes and coconut milk. Stir well and simmer for 10 minutes.
- Stir in chickpeas and simmer for another 10–15 minutes until thick and creamy.
- Season with salt and a touch of sugar if needed. Garnish with fresh cilantro and serve hot.
Notes
- Serve over basmati rice
- Pair with naan or flatbread
- Add steamed veggies for extra nutrition
- Refrigerate up to 4 days
- Freezes well for meal prep
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Indian
Nutrition
- Serving Size: 1 cup
- Calories: 350
- Sugar: 5g
- Sodium: 400mg
- Fat: 12g
- Saturated Fat: 5g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 12g
- Protein: 15g
- Cholesterol: 0mg