Chickpeas are a good source of proteins vitamins, fibre and minerals and provide a lot of health benefits. Chickpea tikka masala can be enjoyed in any season with minimal preparation..Preparation time: 10 minutes.Cooking time: 30 minutes.Makes: 8 servings.Ingredients:.1 cup cauliflower1 ½ cup chickpeas1 ½ cup tomato puree1 medium onion, chopped1 tbsp tamarind pulp3/4th tsp salt25 ml groundnut oil1 cup coriander leaves, finely chopped1 Bay leaf½ tsp cumin seeds1 tsp ginger garlic paste4 tsp garam masala.Method:.Clean and wash the cauliflower florets.Heat the pan, add 2 tsp groundnut oil and add cauliflower florets to it. Add 1 tsp garam masala and ½ tsp salt and sauté for 5-8 minutes.In a pressure cooker, heat 3 tsp of groundnut oil. Add bay leaves, cumin seeds and fry till they turn aromatic.Add finely chopped onion and ginger-garlic paste. Sauté for 4-5 minutes until golden brown.Add fresh tomato puree and some coriander leaves and fry till it starts releasing the oil.Add garam masala and cook it for 2-3 minutes.Add soaked chickpeas and tamarind pulp.Add 2 cups of water and ½ tsp salt.Cook the mixture in a pressure cooker for 6-7 whistles. Allow the pressure to release by itself and then add cauliflower florets to it.Garnish it with coriander leaves and serve hot with rice or plain paratha..Nutritive value per serving:.Energy: 5 kcalFibre: 62 gFat: 4 gProtein: 12 gSodium: 226 mgCarbohydrates: 25 gPotassium: 513 mg
Chickpeas are a good source of proteins vitamins, fibre and minerals and provide a lot of health benefits. Chickpea tikka masala can be enjoyed in any season with minimal preparation..Preparation time: 10 minutes.Cooking time: 30 minutes.Makes: 8 servings.Ingredients:.1 cup cauliflower1 ½ cup chickpeas1 ½ cup tomato puree1 medium onion, chopped1 tbsp tamarind pulp3/4th tsp salt25 ml groundnut oil1 cup coriander leaves, finely chopped1 Bay leaf½ tsp cumin seeds1 tsp ginger garlic paste4 tsp garam masala.Method:.Clean and wash the cauliflower florets.Heat the pan, add 2 tsp groundnut oil and add cauliflower florets to it. Add 1 tsp garam masala and ½ tsp salt and sauté for 5-8 minutes.In a pressure cooker, heat 3 tsp of groundnut oil. Add bay leaves, cumin seeds and fry till they turn aromatic.Add finely chopped onion and ginger-garlic paste. Sauté for 4-5 minutes until golden brown.Add fresh tomato puree and some coriander leaves and fry till it starts releasing the oil.Add garam masala and cook it for 2-3 minutes.Add soaked chickpeas and tamarind pulp.Add 2 cups of water and ½ tsp salt.Cook the mixture in a pressure cooker for 6-7 whistles. Allow the pressure to release by itself and then add cauliflower florets to it.Garnish it with coriander leaves and serve hot with rice or plain paratha..Nutritive value per serving:.Energy: 5 kcalFibre: 62 gFat: 4 gProtein: 12 gSodium: 226 mgCarbohydrates: 25 gPotassium: 513 mg
