Chickpea Tikka Masala

Posted8/16/2017 6:00 AM
  • Chickpea Tikka Masala.

    Chickpea Tikka Masala. Goran Kosanovic for The Washington Post

One 28-ounce can no-salt-added whole or diced tomatoes, with their juices

1 tablespoon extra-virgin olive oil

1 medium yellow onion, finely chopped (about 1½ cups)

½ teaspoon fine sea salt, plus more as needed

1 tablespoon peeled grated/minced fresh ginger root

3 cloves garlic, pressed or minced

1 tablespoon garam masala (see note)

1/8 teaspoon ground cayenne pepper (optional)

One 15-ounce can no-salt-added chickpeas, rinsed and drained

¾ cup canned coconut milk (regular or low-fat)

½ cup chopped fresh cilantro, plus more for garnish

Cooked basmati rice, for serving

Pour the tomatoes into a blender or food processor and puree until smooth. (If you have an immersion [stick] blender, you can blend the tomatoes right in their can.)

Heat the oil in a large, nonreactive skillet or Dutch oven over medium heat. Once the oil shimmers, add the onion and salt. Cook, stirring occasionally, until the onions are soft and translucent, 5 to 7 minutes. Add the ginger and garlic and cook until fragrant, about 1 minute. Add the garam masala and cayenne, if using, and cook, stirring constantly, until fragrant, about 30 seconds. Add the pureed tomatoes, chickpeas, coconut milk and the ½ cup of chopped cilantro. Taste, and add more salt if needed.

Increase the heat to medium-high; once the mixture begins bubbling around the edges, reduce the heat to low to maintain a gentle bubbling. Cook, stirring occasionally, until the sauce thickens and the flavors meld, about 20 minutes.

To serve, spoon the rice into individual bowls and top with the chickpea masala. Sprinkle with more chopped cilantro.

Note: If you can't find garam masala, you can substitute this spice blend: 1½ teaspoons ground coriander, ¾ teaspoon ground cumin, ¼ teaspoon ground turmeric, 1/8 teaspoon ground cardamom, 1/8 teaspoon ground black pepper, 1/8 teaspoon ground cloves and 1/8 teaspoon ground cinnamon.

Serves 4 to 6 (makes about 5 cups)

Nutrition | Per serving (based on 6, using regular coconut milk; without rice): 230 calories, 8 g protein, 27 g carbohydrates, 10 g fat, 6 g saturated fat, 0 mg cholesterol, 200 mg sodium, 7 g dietary fiber, 6 g sugar

Adapted from "Love Real Food," by Kathryne Taylor (Rodale, 2017).

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