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Diabetes Health

Chickpea Tikka Masala

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 cauliflower
  • 1 ½ cup chickpeas
  • 1 ½ cup tomato puree
  • 1 medium onion, chopped
  • 1 tbsp tamarind pulp
  • 3/4th tsp salt
  • 25 ml groundnut oil
  • 1 cup coriander leaves, finely chopped
  • 1 Bay leaf
  • ½ tsp cumin seeds
  • 1 tsp ginger garlic paste
  • 4 tsp garam masala

Method:

  1. Clean and wash the cauliflower florets.
  2. 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.
  3. In a pressure cooker, heat 3 tsp of groundnut oil. Add bay leaves, cumin seeds and fry till they turn aromatic.
  4. Add finely chopped onion and ginger-garlic paste. Sauté for 4-5 minutes until golden brown.
  5. Add fresh tomato puree and some coriander leaves and fry till it starts releasing the oil.
  6. Add garam masala and cook it for 2-3 minutes.
  7. Add soaked chickpeas and tamarind pulp.
  8. Add 2 cups of water and ½ tsp salt.
  9. 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.
  10. Garnish it with coriander leaves and serve hot with rice or plain paratha.

Nutritive value per serving:

  • Energy: 5 kcal
  • Fibre: 62 g
  • Fat: 4 g
  • Protein: 12 g
  • Sodium: 226 mg
  • Carbohydrates: 25 g
  • Potassium: 513 mg

 

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