5 from 42 votes
Vegan Tandoori Chickpeas
This Vegan Tandoori Chickpeas recipe combines cooked chickpeas simmered in a tangy tomato soup base seasoned with tandoori spice, garlic powder, and lemon pepper. Served over grains like rice or risotto and enriched with coconut milk, it offers a gently spiced, creamy, and hearty plant-based dish.
Prep Time
5 mins
Cook Time
30 mins
Total Time
35 mins
Servings:
4
servings
Calories:
309 kcal
Course:
Dinner
Cuisine:
Indian
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!
Cup of Yum
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
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%)
Nutrition Facts
Serving: 4 servings
Amount Per Serving
Calories 309
% 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.