Vegan Tandoori Chickpeas
User Reviews
5
Vegan Tandoori Chickpeas
Description
The recipe begins by cooking a grain such as rice or risotto according to personal preference, using vegetable stock or water. Simultaneously, chickpeas are heated in a saucepan with tomato soup, yellow onion rings, and a blend of tandoori spice, salt, garlic powder, and lemon pepper to impart warm and aromatic flavors typical of tandoori seasoning.
After simmering for about 20 minutes to meld flavors, coconut milk is stirred in to add creaminess and richness. The mixture simmers further until thickened, creating a saucy consistency that pairs well when spooned over cooked grains.
Using pre-cooked chickpeas is important here since the dish lacks enough liquid or cooking time to cook dried chickpeas thoroughly. If desired, chickpeas may be marinated ahead of time in the spice and tomato soup mixture to intensify the flavor. The moderate spices can be adjusted to personal taste preferences.
Ingredients
- 1 cup arboreal rice dried, any grain is fine, or rice
- 2-3 cups vegetable stock broth or water is fine. Amount depends on what grain you pick
- 1 cup tomato soup or thin sauce
- 15 ounces chickpeas 1 can
- ½ teaspoon tandoori spice
- ½ teaspoon salt
- ¼ teaspoon garlic powder
- ¼ teaspoon lemon pepper seasoning
- ¼ yellow onion in rings
- 2 tablespoons of coconut milk (or any non-dairy milk)
Instructions
- In a medium pot, cook your rice or risotto as instructed. Risotto takes about 3 cups liquid per 1 cup dried, rice is just a 2-1 ratio.
- In a large saucepan, combine your tomato soup, chickpeas, seasonings, and onion over medium heat.
- After 20 minutes on medium, drop the heat to a simmer and stir in your coconut milk or any non-dairy milk. Let simmer for another 10 minutes or until thick.
- Serve hot over rice or risotto and enjoy!
Notes
- Always use cooked chickpeas; dried chickpeas must be cooked separately before using this recipe.
- Marinating chickpeas in the tandoori spice and tomato soup mixture for up to 24 hours is optional and adds deeper flavor.
- Adjust tandoori spice and salt levels according to your spice tolerance and preference.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 309 kcal
% Daily Value*
| Calories | 309kcal | 15% |
| Carbohydrates | 59g | 20% |
| Protein | 9g | 18% |
| Fat | 4g | 6% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Sodium | 1199mg | 50% |
| Potassium | 436mg | 9% |
| Fiber | 6g | 24% |
| Sugar | 4g | 8% |
| Vitamin A | 413IU | 8% |
| Vitamin C | 5mg | 6% |
| Calcium | 59mg | 6% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
You'll Also Love
