Healthy Chickpea Tikka Masala Recipe
created by
Martina G. 09/19/2024
"Brown and wild rice with chickpeas and tikka masala sauce"
Ingredients
- 1 cup brown rice
- 1 cup wild rice
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup tikka masala sauce (low-sugar option)
- 2 cups spinach (fresh or frozen)
- 1 tablespoon olive oil
- 1 teaspoon cumin
- Salt and pepper to taste
- Fresh cilantro for garnish (optional)
Instructions
- 1. Rinse the brown and wild rice under cold water. In a large pot, combine the rice with 4 cups of water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for about 30 minutes or until the rice is tender.
- 2. While the rice is cooking, heat olive oil in a large skillet over medium heat. Add the cumin and sauté for 1 minute until fragrant.
- 3. Add the drained chickpeas to the skillet and cook for 5 minutes, stirring occasionally.
- 4. Pour in the tikka masala sauce and stir to combine. Let it simmer for about 10 minutes, allowing the flavors to meld.
- 5. If using fresh spinach, add it to the skillet in the last 2 minutes of cooking. If using frozen spinach, add it earlier to allow it to heat through.
- 6. Once the rice is cooked, fluff it with a fork and serve it topped with the chickpea tikka masala. Garnish with fresh cilantro if desired.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 15g |
| Carbohydrates | 60g |
| Fiber | 12g |
| Sugar | 5g |
| Added Sugar | 1g |
| Fat | 8g |
| Saturated Fat | 1g |
Health Benefits
This Healthy Chickpea Tikka Masala is rich in fiber from the brown and wild rice and chickpeas, promoting digestive health and keeping you full longer. Chickpeas are an excellent source of plant-based protein, making this dish suitable for vegetarian and vegan diets. The addition of spinach boosts the nutrient content, providing vitamins A and C. This recipe fits well into Mediterranean and plant-based diets, supporting overall health and weight loss goals. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Serve with a side of steamed broccoli or a mixed green salad for added nutrients.
- Pair with a glass of water infused with lemon for a refreshing drink.
- Consider adding a dollop of plain Greek yogurt on top for extra creaminess and protein.
Recipe Variations and Adjustments
healthy curry recipe
For a lighter version, reduce the amount of tikka masala sauce and add more vegetables like cauliflower or carrots.
FAQs About This Recipe
Can I use frozen chickpeas instead of canned?
Yes, just make sure to cook them until tender before adding to the sauce.
Is this recipe suitable for meal prep?
Absolutely! It stores well in the fridge and can be reheated easily.
Can I make this dish spicier?
Yes, add some chili powder or fresh chili peppers to the tikka masala sauce for extra heat.
What can I serve with this dish?
Consider serving it with a side of steamed vegetables or a fresh salad.
How can I make this recipe vegan?
This recipe is already vegan as it uses chickpeas and plant-based ingredients.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Chickpea Tikka Masala Recipe for its perfect balance of flavor and nutrition. Packed with protein and fiber, it keeps you feeling full and satisfied, making it an excellent choice for weight loss. Plus, it's easy to prepare, making it a convenient option for busy days or travel. Enjoy a delicious meal that feels indulgent while supporting your health goals!
Recipe created by Fitmate Coach; inspired by Martina G.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Brown and wild rice with chickpeas and tikka masala sauce"
"Looks like a delicious and nutritious choice. Keep this momentum going."