Easy Chickpea Tikka Masala | The Conscientious Eater
30 min
409.323 kcal
3 Servings
- 1 onion chopped
- 1/2 cup full-fat coconut milk
- 1 tablespoon + 2 teaspoons garam masala
- 14 oz. can crushed tomatoes
- 1 cup (8 oz.) tomato sauce
- 14 oz. cans chickpeas drained and rinsed
- 1/2-1 teaspoon salt or to taste
- juice of 1/2 lemon + more to taste
- Large handful of cilantro minced + more for garnish
- 3 cloves garlic minced
1. In a large skillet over medium heat, sauté the onion and garlic in a little water or oil until soft.
2. Add in the garam masala and stir well, cooking 1-2 more minutes or until the garam masala is fragrant and the onions and garlic are coated with the spices.
3. Stir in the tomato sauce, crushed tomatoes, chickpeas and coconut milk.
4. Bring the mixture to a boil and then reduce the temperature to a simmer. Allow the sauce to simmer until thickened and heated through, about 10 minutes.
5. Squeeze in the lemon juice and stir in the cilantro. Taste and adjust seasonings as needed.
6. Serve over rice with more cilantro and fresh lemon wedges.
409.323 kCal
Calories
56.61%
Calories from Carbs
15.94%
Calories from Proteins
36.91%
Calories from Fats
 | Amount | DV% |
|---|---|---|
Total Carbohydrates |
57.928g
|
21%
|
Dietary Fibre |
14.173g
|
51%
|
Sugar |
17.124g
|
34%
|
Starch |
NA
|
0%
|
Total Fat |
16.786g
|
22%
|
Saturated Fat |
8.988g
|
45%
|
Monounsaturated Fat |
NA
|
0%
|
Polyunsaturated Fat |
NA
|
0%
|
Omega-3 Fatty Acids |
0.128g
|
10%
|
Omega-6 Fatty Acids |
NA
|
0%
|
Cholesterol |
1.76mg
|
1%
|
Protein |
16.308g
|
33%
|
Water |
NA
|
0%
|
 | Amount | DV% |
|---|---|---|
Vitamin C |
26.967mg
|
30%
|
Vitamin A |
65.427µg
|
7%
|
Thiamine (Vitamin B1) |
0.176mg
|
15%
|
Riboflavin (Vitamin B2) |
0.158mg
|
12%
|
Niacin (Vitamin B3) |
5.621mg
|
35%
|
Pantothenic |
0.58mg
|
12%
|
Vitamin B6 |
0.567mg
|
33%
|
Biotin |
NA
|
0%
|
Folate (Vitamin B9) |
95.823µg
|
24%
|
Vitamin B12 |
NA
|
0%
|
Vitamin B-12 Added |
NA
|
0%
|
Vitamin D |
NA
|
0%
|
Vitamin E |
4.377mg
|
29%
|
Vitamin K |
44.358µg
|
37%
|
Cholin |
34.677mg
|
6%
|
 | Amount | DV% |
|---|---|---|
Calcium |
161.423mg
|
12%
|
Iron |
4.565mg
|
25%
|
Magnesium |
94.887mg
|
23%
|
Potassium |
1042.137mg
|
22%
|
Copper |
0.784mg
|
87%
|
Zinc |
1.718mg
|
16%
|
Phosphorus |
237.803mg
|
19%
|
Selenium |
9.05µg
|
16%
|
Sodium |
1302.297mg
|
57%
|
Iodine |
NA
|
0%
|
Molybdenum |
NA
|
0%
|
Manganese |
1.897mg
|
82%
|
The % Daily Value (DV) tells you how much a nutrient in the selected serving of food contributes to a daily diet. The %DV are based on an adult 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.