Chickpea Tikka Masala
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Tikka Masala is a classic dish from India. It is an easy and quick recipe to make. It’s usually made with chicken but can be switched to plant based protein using chickpeas. Chickpeas are rich in protein, fiber and iron and are very good for patients with kidney disease. It is usually eaten with rice or served with naan bread. I added 1 tablespoon of plain sugar free nonfat yogurt and squeezed lemon juice at the end to enhance flavor and decrease the amount of salt. Yogurt is optional, but if you want lactose free or 100% plant based, switch to plant based yogurt. Traditional recipe adds sugar, but I decided to add carrots which are naturally sweet.
40mins
1 cup chickpeas and ½ cup basmati rice
Appropriate for
Diets
Ingredients
- 1 can chickpeas (15.50z or 439g)
- ¼ cup chopped onions
- 1 teaspoon of fresh ginger
- 2 cloves chopped garlic
- ¼ cup chopped carrots
- 1 small fresh grated tomato (no skin)
- 1 tablespoon tomato paste
- 3 oz low sodium vegetable stock
- 1 teaspoon of olive oil
- 1 teaspoon turmeric
- 1 teaspoon garam masala
- ½ teaspoon chili powder
- ½ teaspoon cumin
- ½ teaspoon coriander
- ¼ teaspoon salt
- 1 oz cilantro
- 1 tablespoon plain yogurt nonfat or plant based yogurt
- 1 lemon
- ¼ cup chopped walnuts for garnish
- ½ cup cooked basmati rice
Directions
Prep
20mins
Cook
20mins
Total
40mins
- Sautee onions, garlic and ginger in olive oil.
- Add spices, carrots, tomato paste and grated fresh tomato (no skin).
- Cook for 1-2 minutes at medium high heat.
- Add cilantro and blend all these ingredients in a food processor.
- Return blended sauce to the pan and add chickpeas and yogurt. Simmer for 10 minutes until sauce thicken.
- Serve with basmati rice, lemon juice and garnish with chopped walnuts and cilantro.
Substitutions
- If you don’t have chickpeas, you can use lentils.
- Yogurt is optional, but if you want this this 100% plant based, switch to plant based yogurt.
- If you don’t have basmati, serve with any rice available.
Meal types
Nutritional information
Calories 493
Total Carbohydrate 52g
Total Fat 16g
Saturated Fat 1.5g
Trans 0g
Cholesterol 0
Fiber 17g
Protein 20g
Sodium 407mg (using low sodium vegetable stock)
Phosphorus 282 mg (we only absorb 40-50 % from plant sources)
Potassium 614mg
Iron 3.1 mg
No added sugars
No phosphate additives