Mediterranean Vegetable Pan
25 min • 280 cal
Indian • Vegetarian
Chickpea Tikka Masala
30 minEasy4 servings
🧮Serving Size Calculator
4
servings
340
calories
14g
protein
42g
carbs
14g
fat
Ingredients
- 2 cans (15 oz each) chickpeas, drained and rinsed
- 1 can (14 oz) crushed tomatoes
- 1 can (14 oz) coconut milk
- 2 cups cauliflower florets
- 1 large onion, diced
- 4 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 2 tbsp olive oil
- 2 tbsp garam masala
- 1 tsp ground cumin
- 1/2 tsp turmeric
- 1/2 tsp cayenne pepper (adjust to heat preference)
- 1 tsp sea salt (adjust to taste)
- 1/4 cup fresh cilantro, chopped
- 1 tbsp fresh lemon juice
- Steamed rice and naan for serving
Instructions
- 1
Heat olive oil in a large skillet over medium heat. Add onion and cook for 4 minutes until softened.
- 2
Add garlic and ginger. Cook for 1 minute until fragrant.
- 3
Stir in garam masala, cumin, turmeric, and cayenne. Cook for 30 seconds, stirring constantly, until the spices are fragrant.
- 4
Add crushed tomatoes. Stir to combine and simmer for 5 minutes until the sauce deepens in color.
- 5
Pour in coconut milk and add cauliflower florets. Stir everything together.
- 6
Add chickpeas. Cover and simmer for 12-15 minutes until cauliflower is tender and sauce has thickened.
- 7
Stir in lemon juice and season with salt to taste.
- 8
Garnish with fresh cilantro. Serve over steamed rice with warm naan.
Pro Tips
💡
Bloom the garam masala in the hot oil for 30 seconds before adding anything else - it transforms the flavor entirely.
💡
Crushing the tomatoes with your hands as you add them creates a rougher sauce with more texture.
💡
Let it sit for 5 minutes before serving - the flavors deepen significantly as it rests.
🍳
One Pan Tip
To make cleanup even easier, line your pan with parchment paper or aluminum foil before cooking. This recipe is designed to cook everything in one pan, so you'll only have one pot to wash!
Frequently Asked Questions
How do I make Chickpea Tikka Masala?
This one-pan recipe takes approximately 30 min. Start by preparing all ingredients, then follow the step-by-step instructions above.
What is the difficulty level of Chickpea Tikka Masala?
This recipe is rated as Easy difficulty. Even if you're new to cooking, you can make this recipe successfully.
Can I substitute ingredients?
Most ingredients in this recipe can be substituted. For protein, try chicken, tofu, or seafood. For vegetables, use whatever you have on hand.
How should I store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a pan or microwave.
