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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Made exactly as written. I agree it was saucier than expected but it was delicious!!!!

Michelle McCreary - 2015-04-21 23:01:27

This is fantastic! It is now a regular recipe in our home. We use a half of a jalapeño in place of Serrano and We add extra garam Masala. We also add green bell pepper. Delicious! Thank you.

Tracy Downey - 2015-02-04 23:37:45

Looks fantastic! I've had a hankering for chickpeas lately, but I've never made a tikka masala version. Looks perfect for a cold winter night...

Nina at - 2015-01-15 20:01:53

I made it and it was fantastic, tnxxxxx

yeganeh - 2014-10-12 12:31:41

I tried this however it was too much greek yogurt and made the channa sour. I would use less yogurt next time.

Rashmi - 2014-10-08 17:40:02


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