Chickpea Tikka Masala Recipe
User Reviews
4.4
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Prep Time
10 mins
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Cook Time
35 mins
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Total Time
45 mins
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Servings
3 Servings
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Calories
359 kcal
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Course
Main Course
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Cuisine
Indian
Chickpea Tikka Masala Recipe
Description
To prepare the Chickpea Tikka Masala, cauliflower florets are tossed with coconut oil, salt, and garam masala, then roasted until tender and caramelized. Separately, onion, fresh tomatoes, and cilantro are cooked down in coconut oil to soften and concentrate. Additional garam masala and canned tomatoes with water form the sauce base, which is simmered with garlic, ginger, and red wine vinegar. Chickpeas and coconut milk are incorporated near the end to add creaminess and protein, balancing the spice levels.
The dish is characterized by the warmth of garam masala, the brightness of fresh and canned tomatoes, the tang from vinegar, and the softness of coconut milk and roasted cauliflower. It can be garnished with fresh cilantro leaves for added fresh notes.
This recipe serves as a hearty vegetarian main course that pairs well with rice or flatbread. Storing leftovers in airtight containers keeps the flavors intact for several days, and freezing portions extends shelf life. Reheating gently preserves the texture and flavor.
Ingredients
To Prepare the Cauliflower
- 3 cups cauliflower about half a head, florets
- 1 tablespoon coconut oil melted
- 2 teaspoons garam masala
- 1/4 teaspoon table salt
For the Chickpea Masala
- 2 tablespoons coconut oil
- 1 yellow onion finely chopped, medium
- 3 tomato chopped, medium
- 1/4 cup cilantro reserve some leaves for garnish, minced, stems and leaves
- 4 teaspoons garam masala
- 1/2 teaspoon table salt
- 1 crushed tomatoes 14-ounce can
- 5 garlic peeled and grated, large cloves
- 1 ginger root grated, two-inch piece
- 1 tablespoon red wine vinegar
- 1 1/2 cups chickpeas or one 14-ounce can, cooked
- 2 tablespoons coconut milk full fat
- cilantro reserved leaves for garnish
Instructions
- Preheat the oven to 375 degrees Fahrenheit (190 degrees Celsius).
- Place the cauliflower in a medium mixing bowl and toss with 1 tablespoon melted coconut oil, ¼ teaspoon salt, and 2 teaspoons of garam masala.
- Transfer to a baking sheet and roast for 30 minutes, turning once halfway through the cooking time.
- Set a large skillet over medium-high heat. Melt two tablespoons of coconut oil in the pan. Once the oil is shimmering, add the onions and cook for 3 minutes to soften. Add the fresh tomatoes and cilantro; season with a pinch of salt. Cook, breaking up the tomatoes with a wooden spoon, until the water has evaporated and the tomatoes appear dry (about 5 minutes).
- Add the garam masala to the pan, stir well, and cook for 1 minute to toast the spices. Immediately add the canned tomatoes and a half-can of water. Allow the mixture to come to a boil, then turn the heat down to medium-low.
- Add the garlic, ginger, and red wine vinegar. Simmer for 10 minutes, or until the cauliflower has finished cooking.
- Now, ladle half of the sauce into a blender and puree until smooth and return the sauce to the pan or use my favorite kitchen gadget, an immersion blender and puree about half the sauce. Fold in the drained and rinsed chickpeas and roasted cauliflower. Taste and add salt as needed.
- Add the coconut milk and simmer for another 5 minutes to infuse the flavors.
- Garnish with the remaining cilantro leaves.
- Serve over a bed of cooked basmati rice.
Notes
- Freezing ginger before grating simplifies preparation; a microplane grater works well for grating ginger and garlic.
- Keep leftovers airtight in the refrigerator for up to 5 days or freeze for up to 3 months.
- To reheat, thaw frozen portions overnight and warm on the stove, stirring occasionally, or use a microwave-safe dish in the microwave.
Nutrition Information
Show DetailsNutrition Facts
Serving: 3Servings
Amount Per Serving
Calories 359 kcal
% Daily Value*
| Serving | 1serving | |
| Calories | 359kcal | 18% |
| Carbohydrates | 40g | 13% |
| Protein | 12g | 24% |
| Fat | 19g | 29% |
| Saturated Fat | 14g | 70% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Sodium | 50mg | 2% |
| Potassium | 944mg | 20% |
| Fiber | 11g | 44% |
| Sugar | 11g | 22% |
| Vitamin A | 1139IU | 23% |
| Vitamin C | 71mg | 79% |
| Calcium | 96mg | 10% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.4
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