Why You’ll Love This Recipe
- Rich in Protein: Chickpeas provide a hearty, plant-based protein source, making this dish both satisfying and nutritious.
- Authentic Flavor: A blend of traditional Indian spices creates a flavorful and aromatic sauce that rivals restaurant versions.
- Creamy Texture: Cashews are used to thicken the sauce, offering a luscious, dairy-free creaminess.
- Versatile and Customizable: Easily adaptable with substitutions like tofu or paneer, and adjustable spice levels to suit your taste.
Ingredients
- 2 cups cooked chickpeas
- 2–3 garlic cloves, finely minced
- ½ inch ginger, finely minced
- ¾ teaspoon garam masala
- ½ teaspoon chili powder
- 1 tablespoon lemon juice
- ½ tablespoon oil (avocado or olive oil)
- Salt, to taste
For the Tikka Masala Sauce:
- 1 small onion, cut into 8 pieces
- 4 medium tomatoes, quartered
- 2–3 whole garlic cloves
- ½ inch ginger, peeled and cut into pieces
- ¼ cup raw cashews
- 1 teaspoon cumin powder
- 1½ teaspoons coriander powder
- 2 teaspoons oil, divided
- ½ teaspoon chili powder
- 1 teaspoon garam masala
- 1 cup water (or vegetable/chicken broth)
- Salt, to taste
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Directions
- Prepare Roasted Chickpea Tikka:
- Preheat oven to 400°F (200°C).
- In a medium mixing bowl, combine cooked chickpeas, minced garlic, minced ginger, garam masala, chili powder, lemon juice, oil, and salt. Mix well.
- Spread the spiced chickpeas evenly on a nonstick baking tray.
- Bake for 10 minutes, stir, and continue baking for an additional 10 minutes until lightly browned and roasted.
- Prepare Tikka Masala Sauce:
- Heat 1 teaspoon oil in a large frying pan over medium heat. Add whole garlic cloves, ginger pieces, and onion. Sauté until the onion becomes translucent, about 2–3 minutes.
- Add tomatoes and raw cashews. Cook until tomatoes soften and the mixture resembles a sauce, approximately 4–5 minutes.
- Stir in cumin powder and coriander powder. Mix well and remove from heat.
- Transfer the mixture to a blender, add 1 cup water (or broth), and blend until smooth and creamy.
- In the same frying pan, heat the remaining 1 teaspoon oil over low heat. Add chili powder and sauté briefly until fragrant.
- Pour the blended tomato mixture back into the pan. Bring to a boil, then reduce heat and simmer for 5 minutes.
- Add garam masala and salt to taste. Stir well.
- Combine and Serve:
- Add the roasted chickpeas to the tikka masala sauce. Mix to coat the chickpeas evenly.
- Garnish with fresh cilantro if desired, and serve warm over rice or with naan bread.
Servings and Timing
- Servings: 4
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
Variations
- Nut-Free Option: Substitute cashews with heavy whipping cream, whole milk, or coconut milk to achieve a creamy sauce without nuts.
- Protein Alternatives: Replace roasted chickpeas with grilled tofu or paneer for a different texture and flavor.
- Broth Substitute: Use vegetable or chicken broth instead of water for added depth of flavor.
Storage/Reheating
- Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 5–6 days.
- Freezing: This dish freezes well for up to 2–3 months.
- Reheating: Reheat on the stovetop over medium heat until warmed through, adding a splash of water or broth if the sauce has thickened.
FAQs
1. Can I use canned chickpeas for this recipe?
Yes, canned chickpeas work well. Ensure they are not overly soft to maintain texture during roasting.
2. What can I use instead of cashews to thicken the sauce?
You can substitute cashews with heavy cream, whole milk, or coconut milk for a nut-free option.
3. Is this recipe vegan?
Yes, this recipe is vegan if you use plant-based substitutes like coconut milk instead of dairy.
4. How spicy is this dish?
The spice level is moderate. Adjust the amount of chili powder to suit your heat preference.
homemade healthy chickpea tikka masala
- Total Time: 35 minutes
- Yield: 4 servings
- Diet: Vegetarian
Description
Enjoy authentic Indian flavors with this healthy chickpea tikka masala. This protein-rich, vegetarian dish features roasted chickpeas in a creamy, spiced tikka masala sauce, perfect for weeknight dinners or special gatherings.
Ingredients
- For Roasted Chickpeas:
- 2 cups cooked chickpeas
- 2–3 garlic cloves, finely minced
- ½ inch ginger, finely minced
- ¾ tsp garam masala
- ½ tsp chili powder
- 1 tbsp lemon juice
- ½ tbsp oil (avocado or olive oil)
- Salt, to taste
- For Tikka Masala Sauce:
- 1 small onion, cut into 8 pieces
- 4 medium tomatoes, quartered
- 2–3 whole garlic cloves
- ½ inch ginger, peeled and cut into pieces
- ¼ cup raw cashews
- 1 tsp cumin powder
- 1½ tsp coriander powder
- 2 tsp oil, divided
- ½ tsp chili powder
- 1 tsp garam masala
- 1 cup water (or vegetable/chicken broth)
- Salt, to taste
Instructions
- Prepare Roasted Chickpeas:
- Preheat oven to 400°F (200°C).
- Toss chickpeas with garlic, ginger, garam masala, chili powder, lemon juice, oil, and salt.
- Spread on a baking tray and roast for 10 minutes. Stir, then roast for another 10 minutes until browned.
- Prepare Tikka Masala Sauce:
- Heat 1 tsp oil in a frying pan. Sauté garlic, ginger, and onion until translucent (2–3 minutes).
- Add tomatoes and cashews. Cook until softened (4–5 minutes).
- Stir in cumin and coriander powder. Remove from heat.
- Blend the mixture with water until smooth.
- Heat remaining oil in the pan, sauté chili powder briefly, then add blended sauce. Simmer for 5 minutes.
- Add garam masala and salt to taste.
- Combine and Serve:
- Mix roasted chickpeas into the sauce.
- Garnish with cilantro and serve warm over rice or with naan.
Notes
- Substitute cashews with coconut milk or heavy cream for a nut-free option.
- Adjust chili powder for desired spice level.
- Store leftovers in an airtight container for up to 6 days or freeze for up to 3 months.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Roasting, Sautéing
- Cuisine: Indian
