HP - Veggie Tikka Masala
Servings: 3 servings
Calories: 682kcal
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Ingredients
- 1 cup (190 g) brown rice
- 1 tbsp olive oil
- 1 ¾ cups (175 g) cauliflower (cut into florets)
- 1 small carrot
- 3 cloves garlic (minced)
- ½ onion (diced)
- 1 tsp ginger, fresh (fresh, minced)
- 1 tsp cumin, ground
- 1 tsp paprika powder (smoked, sweet or regular)
- ½ tsp cinnamon
- ¼ tsp cardamom, ground
- ½ tsp turmeric
- 1 tsp garam masala powder or curry powder
- ½ tsp chili flakes (optional)
- 1 sprigs cilantro/coriander, fresh (leafs and stalk separated)
- 0.5 can (½ can) tomato purée (1 can = 14 oz = 400g)
- 1 tbsp sugar
- 1 can low fat coconut milk (1 can = 14 oz = 400 ml)
- 1.5 cup (1 can) chickpeas, cooked (~1 can, 15oz/425g)
- 1 tsp cornstarch
- 1 cup (250 g) low fat Greek Yogurt
- 2 tbsp almonds, sliced
- Salt to taste
Instructions
- Cook the brown rice according to package instructions.
- In a medium sized saucepan add the olive oil and set to medium heat.
- Add the minced garlic cloves, diced white onion, minced fresh ginger and a dash of salt. Cook until everything has softened, reduced and begun to brown on the edges.
- Add the cauliflower florets and carrots.
- Then, add cumin, paprika, cinnamon, cardamom, turmeric, garam masala and cilantro stalk (lightly crushed with the back of a knife). Cook for some seconds.
- Add tomato puree and cook for about 4-5 minutes to cut through the acidity of the tomatoes.
- Then add sugar and coconut milk and cook until it boils and begins to reduce.
- Add chickpeas. Cook at medium heat until the cauliflower is completely cooked through and the sauce is creamy and thick. Season with salt to taste.
- Dissolve cornstarch in a couple of tbsp of COLD water and add to the pot. Mix and boil until the texture of the liquid is like a sauce.
- Lastly add the yogurt and let simmer for another 30 seconds. Done!
- Serve cauliflower and chickpea tikka masala over brown rice and top with cilantro leaves and sliced almonds.
Nutrition
Calories: 682kcal | Carbohydrates: 96g | Protein: 24g | Fat: 23g | Saturated Fat: 11g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Cholesterol: 4mg | Sodium: 191mg | Potassium: 900mg | Fiber: 13g | Sugar: 15g | Vitamin A: 3482IU | Vitamin C: 36mg | Calcium: 214mg | Iron: 6mg