nutritional information

Per 1 1/2-cup serving:

  • Calories: 328
  • Protein: 16 g
  • Total Fat: 9 g
  • Saturated Fat: 1 g
  • Carbohydrates: 52 g
  • Cholesterol: 2 mg
  • Sodium: 582 mg
  • Fiber: 5 g
  • Sugar: 11 g

Chickpea Tikka Masala

Chickpea Tikka Masala

Serves 4

30 minutes or fewer

This mild veg version of an Indian restaurant favorite shows that Indian food doesn’t have to be ultra-spicy to be good.
  • 1 Tbs. vegetable oil
  • ½ medium onion, diced
  • 1 Tbs. garam masala
  • 1 Tbs. tomato paste
  • 2 tsp. grated fresh ginger
  • 1 serrano chile, minced
  • 2 15-oz. cans chickpeas, rinsed and drained
  • 1 28-oz. can crushed tomatoes
  • ½ cup low-fat Greek-style yogurt
  • ¼ cup chopped cilantro

1. Heat oil in skillet over medium heat. Add 
onion, and sauté 5 minutes, or until softened. 
Add garam masala, tomato paste, ginger, and 
serrano chile, and season with salt, if desired. 
Sauté 1 minute more.

2. Stir in chickpeas and tomatoes. Bring to a boil, reduce heat to medium-low, and simmer 15 minutes. Remove from heat, and stir in yogurt and cilantro.

March 2014 p.24

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Pam Clayburn - 2014-07-29 15:39:14

This looks wonderful. My roommates & I like to try something different from the typical Southern US food. Will definitely make this soon.

Beverly Bates Comer - 2014-07-29 01:25:47

Coconut cream for vegans out there like me instead of yogurt

Courtenay - 2014-07-28 23:21:11

What is garam masala?

beebsie - 2014-07-28 22:26:30

I made this today. My boyfriend and I love Indian food, and both thought this tasted very authentic, and very delicious! I added an extra teaspoon of garam masala.

Jamie Choate - 2014-06-15 02:22:08

To reduce the excess saue, use drained whole tomatoes and crush yourself. Add cumin, curry, and/or more garam masala to boost the spicy flavor.

Susan Baer - 2014-05-29 20:35:25

I loved this!! I used a jalapeño pepper and I always use San Marzano tomatoes (always have lots of cans in my pantry) instead of crushed tomatoes...will absolutely make this again!

Lisa - 2014-05-07 17:22:53

The dish had the right flavor and was tasty, but definitely more sauce-y than I expected (based on picture). Next time, I will use less tomato sauce and probably more of a chunky style (get canned whole tomatoes and crush with my hands).

Amber - 2014-05-01 13:00:04

I added 3 more tbs of masala and omitted tomato sauce. I also added a bit of salt. I def. could have used half of the tomato since we ate without rice. It is good with extra spice. I would make a modified version again since it is healthy.

Hiromi - 2014-04-23 04:24:39


Anna - 2014-04-06 22:24:55

I was really looking forward to this but the spices were off even after doubling them. I also added a good teaspoon of garlic powder. A small can of tomatoes and extra spices would fix it in my opinion. I added kale and peas to minimize the sauc-y-ness. My family liked it but tikka masala was not the outcome here.

Katie - 2014-03-31 22:05:19

I made this recipe without any substitutions and found the results to be as many have already said, tasting too much like crushed tomatoes with some spice. Disappointing. Also, I used a 28-ounce can of crushed tomatoes as instructed and it turned out that the dish was mostly tomatoes (which was not clear from the picture in the magazine).

Michelle - 2014-03-26 18:47:49

This was really good but I upped it up on the masala because if you don't add enough it tasted only of tomatoes. Overall though very good, definitely making it again!

Julie - 2014-03-26 02:11:22

I made this tonight, and I am somewhere in the middle of the polarized reviewers! After adding the yogurt and the cilantro at the end, it did, much more, have that "restaurant" tikka masala flavor, which was impressive, but I have to agree that it tasted a bit too much like the main ingredient of plain 'ol crushed tomatoes! Probably adding additional spices like cumin and coriander would help, as well as clarified butter, which someone else suggested. I once made a very simple (but VERY fatty :p) paneer makhani and it was much more delicious (sorry V-times, you normally do me right). If I am to be honest, this recipe was amiss for me, too tomato-saucey! And too many chickpeas. Very heavy dish also.

Sandygal - 2014-03-25 07:32:50


Sandra - 2014-03-20 03:13:43