Tikka masala is a dish that typically contains roasted marinated chicken cubes in an aromatic and highly flavorful sauce. The complexity of the sauce seems almost impossible to attain in your own kitchen, but all you need are a few key ingredients. This sauce is usually cream and orange in color and Indian cooks who moved to England popularized the dish. Now, it is a staple on most Indian restaurant menus, but there are about 48 variations for the sauce.
Although sauce recipes may vary, they usually contain tomatoes, coconut milk, garlic, onions, and a masala spice mix. The color turns orange when you include ingredients like turmeric, paprika, and tomato paste. While the sauce deserves high praise, the featured protein in this recipe is no slouch in the nutritional department. Chickpeas, or garbanzo beans, have been grown and eaten in Middle Eastern countries for thousands of years. They are rich in fiber, protein, magnesium, phosphorus, healthy fats, folate, iron, zinc, copper, selenium, and manganese.
Chickpeas do a great job at making you feel full because the protein and fiber work to slow digestion. This process promotes feelings of fullness and may increase levels of appetite-reducing hormones in the body. Protein is also essential for weight management, bone health, and muscle strength. Some studies even found that the quality of protein in chickpeas is superior to the protein from other legumes. That is because chickpeas contain all of the essential amino acids, except methionine.
- Prep Time:10m
- Cook Time:15m
- Total Time:25m
- Serves: 4 servings
- Category: Soups & Stews, Entrees, Vegan, Vegetarian, Gluten-Free
Ingredients
- 1 tsp. olive oil
- 1 red onion, diced
- 2 garlic cloves, minced
- 4 Roma tomatoes, chopped
- 1 tbsp. paprika
- 1 tbsp. garam masala
- 2 tsp. turmeric
- 2 tsp. cumin
- 1/2 tsp. coconut sugar
- 1 tsp. sea salt
- 2 tbsp. tomato paste
- 2 (14 oz) cans low-sodium chickpeas, rinsed and drained
- 1 c full-fat coconut milk
- juice from half a lime (optional)
- chopped Italian parsley (optional garnish)
Instructions
- Warm the olive oil in large frying pan or saucepan over medium heat.
- Add the onions and sauté until translucent (about three to five minutes). Then you can add the garlic and cook for another minute or so.
- Add the tomatoes along with the paprika, garam masala, turmeric, cumin, coconut sugar, sea salt, and tomato paste. Mix well and cook for a few minutes, allowing the tomatoes to break down.
- Transfer the pan contents to a blender and blend until smooth.
- Return the blended mixture to the same pan over medium heat and add the chickpeas, coconut milk, and optional juice from half a lime. Cook for about three to five minutes to warm up the chickpeas.
- Ladle the mixture into bowls and top with optional chopped Italian parsley. Enjoy!
