With simple ingredients and jam-packed with flavor, this recipe for Chickpea Tikka Masala is a healthy and impressive meal for any occasion!
Canned chickpeas truly are the hero of any kitchen pantry. Cheap, available just about anywhere, and loaded with nutrients, there really is no better ingredient to grab in a pinch. The best part about canned chickpeas, for me, is their versatility. These beans can serve as the protein-packed star of any dish, or they can just as easily become the humble side dish. You can even whip up the water they come packed in (which is called aquafaba, if you weren’t aware) to create a vegan mousse.
But with all that being said, I think if I had to pick one dish that best exemplifies the beauty of the chickpea, I would have to point to this recipe for Chickpea Tikka Masala. This is not some gimmicky TikTok-style recipe that involves a ton of steps, nor does it fall within the domain of certain cookbook recipes that expect you to travel all around the world gathering obscure spices. No, this is a recipe that anyone can make, using whatever you have lying around. And while I do list a good number of spices and seasonings for this recipe – from garlic to garam masala to ground coriander and more – please don’t feel intimidated. The truth is, you can make this recipe work with much fewer spices. Consider this a basic staple dish, one that you can riff on whenever you want something healthy and delicious without having to put in too much work.
The one ingredient that you do need, however, is chickpeas. But if you want me to be honest? You should really already have a bunch of chickpeas in your pantry already. Not only rich in protein, fiber and healthy fats, they’re also loaded with antioxidants, along with healthy nutrients like calcium, vitamin K, and selenium. Plus, they have a shelf life of pretty much forever (this is not actually true; they will last years, but please consult your can’s expiration date before eating).
And if you want a secret tip? Before you cook your chickpeas, try rinsing them with water – not only does this cut down the sodium content, but it also makes them easier to digest.
Is it Better to Use Fresh Chickpeas or Canned?
Honestly, it really depends on your priorities. Fresh chickpeas, also referred to as raw chickpeas, tend to be creamier when cooked, but they also require more effort. They are sold in dehydrated form, which means you’ll have to rehydrate them first, and only then can you cook them. This is not necessarily time-consuming, but it does require some planning ahead. You’ll have to soak your chickpeas in water overnight or for at least eight hours. That will soften the chickpeas and make them easier to cook. Once they’re nice and moist, drain them, and then add to a saucepan and recover with cold water. You’ll want to simmer your beans for 1-2 hours, at which point they should be ready to eat or add into your dish.
Canned chickpeas, on the other hand, are precooked and seasoned with salt. The plus side is that you can just open the can and plop your chickpeas right into the pot – or even plop them right on the plate and eat them cold, if you like. As I said, they’re not quite as creamy, however, the raw alternative might not be worth the extra labor to you.
Ingredients
- 1 tablespoon olive oil
- 1 large onion, diced
- 3 cloves garlic, minced
- 1 tablespoon grated fresh ginger
- 1 tablespoon garam masala
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon paprika
- 1/2 teaspoon turmeric
- 1/4 teaspoon cayenne pepper
- 1 can (15 oz) tomato sauce
- 1 can (15 oz) diced tomatoes
- 2 cans (15 oz each) chickpeas, drained and rinsed
- 1 cup coconut milk
- Salt to taste
- Fresh cilantro, chopped for garnish
- Cooked rice, for serving
How to Make Chickpea Tikka Masala
Step 1: Heat olive oil in a large skillet over medium heat. Add diced onions and cook until they become translucent, about 5 minutes.
Step 2: Add minced garlic and grated ginger to the skillet and cook for another minute until fragrant.
Step 3: Stir in garam masala, ground cumin, ground coriander, paprika, turmeric, and cayenne pepper. Cook for 2 minutes to allow the spices to become aromatic.
Step 4: Pour in the tomato sauce and diced tomatoes. Bring the mixture to a simmer and cook for 10 minutes.
Step 5: Add the chickpeas and coconut milk to the skillet. Season with salt to taste. Simmer for 15 minutes, stirring occasionally.
Step 6: Serve the Chickpea Tikka Masala over cooked rice and garnish with chopped fresh cilantro.
FAQs & Tips
How to Make Ahead and Store?
This recipe is perfect for meal prep, as you can simply store your chickpeas in an airtight container and heat up in the microwave when ready to serve. I would, however, recommend keeping your rice and chickpeas separate, that way you can make fresh rice later if you run out.
What Topping Should I Use?
I prefer cilantro and fresh lime juice for this recipe, adding a freshness and a bit of acid to balance out the richness of the chickpeas.
Is This Dish Vegan?
It is! Because you’re using coconut milk as your “dairy” element, you won’t have to worry about using animal products with this dish.
Serving Suggestions
This dish is simplicity at its finest. Served on a bed of rice, you’ve got a healthy and delicious meal. But if you want to spruce things up a bit, consider roasting your chickpeas first. This recipe for Roasted Chickpeas will have you covered. And if you’re looking for something that’s not vegan, try this recipe for Easy Indian Chicken Curry to satisfy your cravings.
Chickpea Tikka Masala
Ingredients
- 1 tablespoon olive oil
- 1 large onion diced
- 3 cloves garlic minced
- 1 tablespoon grated fresh ginger
- 1 tablespoon garam masala
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon paprika
- 1/2 teaspoon turmeric
- 1/4 teaspoon cayenne pepper
- 1 can 15 oz tomato sauce
- 1 can 15 oz diced tomatoes
- 2 cans 15 oz each chickpeas, drained and rinsed
- 1 cup coconut milk
- Salt to taste
- Fresh cilantro chopped for garnish
- Cooked rice for serving
Instructions
- Heat olive oil in a large skillet over medium heat. Add diced onions and cook until they become translucent, about 5 minutes.
- Add minced garlic and grated ginger to the skillet and cook for another minute until fragrant.
- Stir in garam masala, ground cumin, ground coriander, paprika, turmeric, and cayenne pepper. Cook for 2 minutes to allow the spices to become aromatic.
- Pour in the tomato sauce and diced tomatoes. Bring the mixture to a simmer and cook for 10 minutes.
- Add the chickpeas and coconut milk to the skillet. Season with salt to taste. Simmer for 15 minutes, stirring occasionally.
- Serve the Chickpea Tikka Masala over cooked rice and garnish with chopped fresh cilantro.
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