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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This recipe has become a staple in our home. I add cayenne to give it some kick, turmeric, honey, spinach and lots of chunky mushrooms to give it a stew like quality, served on brown rice. It resembles a Nepali dish served in a local restaurant which includes Jackfruit. I don't bother with yogurt, though my daughter adds it to cool it down. It's a great base to use up leftover vegetables in the fridge. Thanks for sharing it.

April - 2016-01-22 17:32:44

I love this recipe! I've made it quite a few times, both as written and with variations. It's good as written, but I usually add chopped spinach. For more protein, chunks of paneer are great in it as well. I usually add mustard seeds and turmeric for a more intense Indian flavor. It's a great recipe!

Lindsey - 2015-10-27 01:52:10

My kids and I are really liking this and they are requesting this dish often. After a few attempts, I've made some tweaks which we think makes it keep getting better ( for us). I used peanut oil instead of vegetable oil which gave it a nice, hint of nutty flavor. I use a whole sweet vidalia onion. I only use about 1/3 of a serrano which is plenty of kick for us. I finely dice the ginger and use a whole small piece. I use garam masala that I get from our local Natural Grocers and add a dash of curry powder. I took the advice from others and drained the tomatoes; I just get diced canned tomatoes and draining them did prevent the overly runny effect others mentioned. We are not cilantro fans and use fresh mint instead. I omit the yogurt and serve with jasmine rice and lime wedges. It makes the whole house smell amazing and is even better the next day.

Mindy - 2015-05-25 03:00:43

The dish wasn't great. Not my favorite. I would use either half & half or heavy whipping cream instead of Greek yogurt. The yogurt didn't make the dish creamy. The yogurt turned into microscopic granules. That was disappointing. Next time, I'm going to substitute chick peas for pander in my pander Tikka masala recipe.

Allison Hogan - 2015-05-22 23:46:02


Karen - 2015-05-21 18:02:16

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