Chickpea Tikka Masala

The recipe Chickpea Tikka Masalan is ready in roughly 45 minutes and is definitely a super gluten free and lacto ovo vegetarian option for lovers of Indian food. This recipe makes 4 servings with 315 calories, 16g of protein, and 9g of fat each. For $1.26 per serving, this recipe covers 24% of your daily requirements of vitamins and minerals. This recipe from Vegetarian Times requires garam masala, canned tomatoes, serrano chile, and fresh ginger. Plenty of people made this recipe, and 20925 would say it hit the spot. It works well as an affordable main course. With a spoonacular score of 99%, this dish is amazing. If you like this recipe, you might also like recipes such as Vegan Cauliflower Chickpea Tikka Masala, paneer tikka masala (sanjeev kapoor), how to make paneer tikka masala, and Paneer tikka masala (How to make paneer tikka masala).

Servings: 4

 

Ingredients:

2 15-oz. cans chickpeas, rinsed and drained

1 28-oz. can crushed tomatoes

¼ cup chopped cilantro

2 tsp. grated fresh ginger

1 Tbs. garam masala

½ cup low-fat Greek-style yogurt

½ medium onion, diced

1 serrano chile, minced

1 Tbs. tomato paste

1 Tbs. vegetable oil

Equipment:

frying pan

Cooking instruction summary:

1. Heat oil in skillet over medium heat. Add 
onion, and sauté 5 minutes, or until softened. 
Add garam masala, tomato paste, ginger, and 
serrano chile, and season with salt, if desired. 
Sauté 1 minute more.2. Stir in chickpeas and tomatoes. Bring to a boil, reduce heat to medium-low, and simmer 15 minutes. Remove from heat, and stir in yogurt and cilantro.

 

Step by step:


1. Heat oil in skillet over medium heat.

2. Add 
onion, and sauté 5 minutes, or until softened. 


3. Add garam masala, tomato paste, ginger, and 
serrano chile, and season with salt, if desired. 
Sauté 1 minute more.

4. Stir in chickpeas and tomatoes. Bring to a boil, reduce heat to medium-low, and simmer 15 minutes.

5. Remove from heat, and stir in yogurt and cilantro.


Nutrition Information:

Quickview
314k Calories
15g Protein
8g Total Fat
48g Carbs
51% Health Score
Limit These
Calories
314k
16%

Fat
8g
14%

  Saturated Fat
3g
23%

Carbohydrates
48g
16%

  Sugar
12g
13%

Cholesterol
1mg
1%

Sodium
907mg
39%

Get Enough Of These
Protein
15g
32%

Manganese
2mg
107%

Vitamin B6
1mg
68%

Fiber
14g
57%

Copper
0.72mg
36%

Iron
5mg
30%

Potassium
1033mg
30%

Phosphorus
286mg
29%

Magnesium
106mg
27%

Vitamin C
21mg
26%

Folate
86µg
22%

Calcium
203mg
20%

Vitamin E
2mg
19%

Vitamin B1
0.24mg
16%

Zinc
2mg
16%

Vitamin B3
2mg
15%

Vitamin K
15µg
14%

Vitamin B5
1mg
14%

Vitamin B2
0.21mg
13%

Vitamin A
616IU
12%

Selenium
6µg
10%

Vitamin B12
0.17µg
3%

covered percent of daily need
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