Vegetarian Chickpea Tikka Masala Watch What U Eat Recipe

Experience the vibrant allure of this Healthy Chickpea Tikka Masala, where aromatic spices, zesty lemon, and creamy coconut milk harmonize with tender onions, garlic, and ginger. The hearty chickpeas and rich tomato base create a wholesome, satisfying dish that bursts with authentic Indian flavors, promising a delightful, comforting meal.

I’m excited to share my Vegetarian Chickpea Tikka Masala recipe that brings authentic Indian flavors into your home. This dish is loaded with nutrition from fiber-rich chickpeas and vitamins from diced tomatoes.

I start by heating 2 tbsp vegetable oil in a pan and then add a large yellow onion chopped finely, along with 4 minced garlic cloves and 1 tbsp fresh ginger. The spices really count here so I mix in 2 tsp ground cumin, 2 tsp ground coriander, 1 tsp turmeric powder, 1 tsp paprika and 1 tsp garam masala.

A can of diced tomatoes and a can of coconut milk create a smooth, hearty sauce. I then add in 2 cans of chickpeas, salt to taste and even a pinch of sugar to balance the acidity.

A squeeze of lemon juice brightens it all up and fresh cilantro on top makes it a real tasty meal often compared with classic tikka masala dinner ideas.

Why I Like this Recipe

1. I like how the spices—like cumin, turmeric, and garam masala—come together and fill the kitchen with a warm, inviting smell that makes me feel super cozy.
2. I love that its really easy to make and tastes way better than takeout, plus it’s a healthy meal with chickpeas and coconut milk that makes me feel good about what I’m eating.
3. I appreciate that I can control the heat by adding green chili if I want it spicy, and the chopped cilantro on top gives it that fresh burst of flavor every time I take a bite.

Ingredients

• Chickpeas offer protein and fiber while adding hearty texture.

  They are nutritious and satisfying.

• Coconut milk brings creaminess and subtle sweetness, reducing spice intensity while adding richness.
• Fresh ginger delivers zing and gentle heat, boosting aroma and balancing bold flavors.
• Garlic infuses a pungent, savory note that builds rich, layered flavors in the dish.
• Onions contribute sweetness and depth, releasing natural sugars as they slowly caramelize.
• Cilantro provides a fresh, citrusy finish that brightens every spoonful.
• Vegetable oil helps sauté herbs and spices ensuring the flavors meld perfectly.

Ingredient Quantities

• 2 tbsp vegetable oil
• 1 large yellow onion, chopped finely
• 4 garlic cloves, minced
• 1 tbsp fresh ginger, grated
• 1 green chili, deseeded and chopped (optional if you like it spicy)
• 2 tsp ground cumin
• 2 tsp ground coriander
• 1 tsp turmeric powder
• 1 tsp paprika
• 1 tsp garam masala
• 1/2 tsp cayenne pepper (or more if you like extra heat)
• 1 can (14.5 oz) diced tomatoes
• 1 can (14 oz) coconut milk
• 2 cans (15 oz each) chickpeas, drained and rinsed
• Salt, to taste
• A pinch of sugar (optional, to balance the acidity)
• Juice of 1/2 lemon
• Fresh cilantro, chopped (for garnish)

How to Make this

1. Heat 2 tbsp vegetable oil in a large pan over medium heat and add the chopped onion, cooking it until it softens a bit.

2. Toss in the minced garlic, grated fresh ginger, and optional chopped green chili and fry them for about 1 minute until they start smelling really good.

3. Stir in the spices – 2 tsp ground cumin, 2 tsp ground coriander, 1 tsp turmeric powder, 1 tsp paprika, 1 tsp garam masala, and 1/2 tsp cayenne pepper – and let them cook for about a minute to get toasty.

4. Pour in the can of diced tomatoes and let it simmer for 3 to 4 minutes so all the flavours mix together.

5. Add the can of coconut milk and bring the mixture to a gentle simmer.

6. Mix in the 2 cans of chickpeas, which should be drained and rinsed, making sure they’re all evenly coated with the sauce.

7. Season the dish with salt, add a pinch of sugar if you like to balance the acidity, and squeeze in the juice of 1/2 a lemon.

8. Let the whole mixture simmer for about 15 to 20 minutes, stirring now and then so it doesn’t stick, until it thickens up a bit.

9. Remove from heat, sprinkle freshly chopped cilantro on top, and serve with rice or naan as desired.

Equipment Needed

1. Large pan – you need this to heat oil and cook all the ingredients properly.
2. Measuring spoons – for getting the right amount of spices and oil.
3. Sharp knife – to chop the onion, garlic, ginger, and green chili.
4. Cutting board – to safely chop and prepare all your veggies.
5. Can opener – to open the cans of diced tomatoes, coconut milk, and chickpeas.
6. Stirring spoon or spatula – for stirring the sauce to prevent sticking.
7. Citrus juicer or knife – to squeeze the lemon juice into the dish.

FAQ

Vegetarian Chickpea Tikka Masala Watch What U Eat Recipe Substitutions and Variations

• Vegetable oil: You can swap it for canola or sunflower oil if that’s what you have on hand.
• Yellow onion: White or red onions will work fine too if you dont mind a slightly different flavor.
• Coconut milk: You can try cashew cream or even heavy cream (if you arent vegan) to get a creamy texture.
• Lemon juice: Lime juice or a splash of apple cider vinegar can give you a similar tangy kick.

Pro Tips

1. You wanna be sure to toast the spices just right – let em sizzle briefly so they release all their flavor but dont let it burn, cause that bitter taste can ruin it all.
2. If you feel like upping the flavor game, try adding a bit more lemon juice at the end and dont be afraid to play around with the salt and sugar amounts to get that perfect balance.
3. Keep an eye on the sauce when simming so it doesnt stick; give it a stir every now and then so the chickpeas soak up all the goodness.
4. For those who love a little extra kick, experiment with the chili and cayenne, but if youre not into too much heat, ease up on em a bit.