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 servingsIngredients1 cup cauliflower1 ½ cup chickpeas1 ½ cup tomato puree1 medium onion, chopped1 table spoon tamarind pulp3/4th tea spoon salt25 ml groundnut oil1 cup coriander leaves, finely chopped1 Bay leaf½ teaspoon cumin seeds1 teaspoon ginger garlic paste4 teaspoon garam masalaMethodClean and wash the cauliflower florets.Heat the pan, add 2 teaspoon groundnut oil and add cauliflower florets to it.Add 1 teaspoon garam masala and ½ teaspoon salt and sauté for 5-8 minutes.In a pressure cooker, heat 3 teaspoon 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 teaspoon 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: 204.5 kcalFibre: 1.62 gFat: 4 gProtein: 12 gSodium: 226 mgCarbohydrates: 29.25 gPotassium: 513 mg
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 servingsIngredients1 cup cauliflower1 ½ cup chickpeas1 ½ cup tomato puree1 medium onion, chopped1 table spoon tamarind pulp3/4th tea spoon salt25 ml groundnut oil1 cup coriander leaves, finely chopped1 Bay leaf½ teaspoon cumin seeds1 teaspoon ginger garlic paste4 teaspoon garam masalaMethodClean and wash the cauliflower florets.Heat the pan, add 2 teaspoon groundnut oil and add cauliflower florets to it.Add 1 teaspoon garam masala and ½ teaspoon salt and sauté for 5-8 minutes.In a pressure cooker, heat 3 teaspoon 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 teaspoon 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: 204.5 kcalFibre: 1.62 gFat: 4 gProtein: 12 gSodium: 226 mgCarbohydrates: 29.25 gPotassium: 513 mg
