Chickpea Tikka Masala

By Dani Potts | July 30, 2024

INGREDIENTS

  • 1 tablespoon grated or minced fresh ginger
  • 3 cloves garlic, minced or pressed
  • 1 tablespoon coriander
  • 2 teaspoons ground cumin
  • ½ teaspoon ground turmeric
  • ¼ teaspoon ground cardamom
  • Pinch of ground cinnamon
  • 2 teaspoons garam masala
  • 1 can (15 ounce) whole or diced tomatoes, with their liquid
  • 1 tablespoon olive oil
  • 1 yellow onion, diced
  • ½ teaspoon sea salt
  • 1 can (15 ounces) chickpeas, rinsed and drained
  • 1 can (15 ounces) coconut milk
  • 2 cups spinach

Optional: ½ cup chopped cilantro plus more to top

INSTRUCTIONS

  1. In a small bowl combine the ginger and garlic to have ready to mix in. Next, in another small bowl combine all of the ground spices(coriander, cumin, turmeric, cardamom, garam masala, and cinnamon). Place both bowls near the stove to have them ready. 
  2. Pour the tomatoes in a food processor  or blender and blend until smooth.  
  3. Heat a large pan over medium heat, once hot add the olive oil. Once the olive oil is hot add in the onion and salt. Cook onions until translucent(~5 minutes). Add the ginger and garlic and cook until fragrant, about 1 minute. Add the ground spice mixture and cook, stirring constantly, until fragrant(~30 seconds). Add the pureed tomatoes, chickpeas, coconut milk and optional cilantro. Bring the mixture to a simmer and simmer for 20 minutes or until the sauce has thickened. 
  4. Once the sauce has thickened to your desired consistency, add the spinach and salt to taste. If you’d like less flavor, add more coconut milk. Serve alone, with pita bread, or over rice! Enjoy!

Adapted from: https://cookieandkate.com/quick-vegan-chana-masala/

Nutritional Benefits

Chickpeas are packed with fiber and protein, which makes this recipe great for folks with diabetes. But even if you don’t have diabetes, it’s important to have fiber and protein in your meals. Adding chickpeas to your dishes is a smart move to get the right amount of protein and fiber. Not only do they help control blood sugar, but they also keep you feeling full for longer!