Diets

Chickpea Tikka Masala

This mild veg version of an Indian restaurant favorite shows that Indian food doesn’t have to be ultra-spicy to be good.

This mild veg version of an Indian restaurant favorite shows that Indian food doesn’t have to be ultra-spicy to be good.

Servings
4

Ingredients

  • 1 Tbs. vegetable oil
  • 1/2 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
  • 1/2 cup low-fat Greek-style yogurt
  • 1/4 cup chopped cilantro

Preparation

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.

Nutrition Information

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