Chickpea Tikka Masala

Chickpeas are a good source of proteins vitamins fibre and minerals and provide a lot of health benefits. They improve digestion and aid in weight loss. They make an excellent choice for nutrition in any diet pattern.

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 table spoon tamarind pulp

• 3/4th tea spoon salt

• 25 ml groundnut oil

• 1 cup coriander leaves, finely chopped

• 1 Bay leaf

• ½ teaspoon cumin seeds

• 1 teaspoon ginger garlic paste

• 4 teaspoon garam masala

Method

1. Clean and wash the cauliflower florets.

2. Heat the pan, add 2 teaspoon groundnut oil and add cauliflower florets to it.

3. Add 1 teaspoon garam masala and ½ teaspoon salt and sauté for 5-8 minutes.

4. In a pressure cooker, heat 3 teaspoon of groundnut oil.

5. Add bay leaves, cumin seeds and fry till they turn aromatic.

6. Add finely chopped onion and ginger-garlic paste. Sauté for 4-5 minutes until golden brown.

7. Add fresh tomato puree and some coriander leaves and fry till it starts releasing the oil.

8. Add garam masala and cook it for 2-3 minutes.

9. Add soaked chickpeas and tamarind pulp.

10. Add 2 cups of water and ½ teaspoon salt.

11. 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.

12. Garnish it with coriander leaves and serve hot with rice or plain paratha.

Nutritive value per serving:

• Energy: 204.5 kcal

• Fibre: 1.62 g

• Fat: 4 g

• Protein: 12 g

• Sodium: 226 mg

• Carbohydrates: 29.25 g

• Potassium: 513 mg