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Chickpea Tikka Masala (Vegan)

This chickpea tikka masala is a vegan weeknight dinner that's comforting, big on flavor, and made with simple, accessible ingredients. Serve this Indian inspired meal with rice or naan bread, getting it on the table in under 30 minutes.

Cook Time
0 mins
Total Time
25 mins
Servings: 4
Calories: 326 kcal
Course: Main Course
Cuisine: Indian , Vegan

Ingredients

  • 1 tbsp olive oil
  • 1 cup tomatoes diced
  • 2 tbsp tomato paste
  • 1 large onion diced
  • 2 cloves garlic minced
  • 1 large red bell pepper diced
  • 1 tsp cumin
  • 1 tsp Turmeric
  • 1 tsp paprika
  • 4 tsp garam masala
  • 2 cups mushrooms chopped
  • 1 ½ cans chickpeas drained and rinsed (14 oz cans)
  • 1 can chopped tomatoes (14 oz)
  • 1 can coconut milk
  • ½ cup soy yoghurt
  • ½ tbsp chilli paste
  • 1 tsp salt or to taste
  • 3 cups spinach

Instructions

    Cup of Yum
  1. Heat the olive oil in a large pan for around 30 seconds over a medium-high heat. Add the tomatoes, tomato paste, onion and garlic. Cook for around 5 minutes, stirring frequently, until softened and fragrant.
  2. Add the red bell pepper, cumin, turmeric, paprika, and garam masala. Cook for 5 minutes more, allowing the bell pepper to soften. Now add the mushrooms and cook for another 2-3 minutes, until they begin to shrink down.
  3. Add the chickpeas, canned tomatoes, coconut milk, soy yoghurt, and chilli paste. Stir together, then lower the heat to a medium and simmer for around 10 minutes, stirring occasionally.
  4. Season to to taste with salt and stir in the spinach. Serve once the spinach wilts.

Notes

  • This chickpea Tikka Masala keeps well in the fridge for 3-4 days in an airtight container. You can also freeze it in individual freezer-friendly bags for up to 2 months. Leave to thaw in the fridge overnight, then reheat on the stove or in the microwave.
  • You can add other vegetables of your choice, such as zucchini, cauliflower and broccoli. 

Nutrition Information

Calories 326kcal (16%) Carbohydrates 23g (8%) Protein 8g (16%) Fat 25g (38%) Saturated Fat 19g (95%) Sodium 845mg (35%) Potassium 1047mg (30%) Fiber 6g (24%) Sugar 11g (22%) Vitamin A 4261IU (85%) Vitamin C 80mg (89%) Calcium 144mg (14%) Iron 7mg (39%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 326

% Daily Value*

Calories 326kcal 16%
Carbohydrates 23g 8%
Protein 8g 16%
Fat 25g 38%
Saturated Fat 19g 95%
Sodium 845mg 35%
Potassium 1047mg 22%
Fiber 6g 24%
Sugar 11g 22%
Vitamin A 4261IU 85%
Vitamin C 80mg 89%
Calcium 144mg 14%
Iron 7mg 39%

* Percent Daily Values are based on a 2,000 calorie diet.